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Kidney bean vs Wheat gluten - In-Depth Nutrition Comparison

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How are Kidney bean and Wheat gluten different?

  • Kidney bean is higher in Fiber, Copper, Potassium, Iron, Magnesium, and Phosphorus, however Wheat gluten is richer in Folate, Selenium, Vitamin B1, and Vitamin B6.
  • Daily need coverage for Folate from Kidney bean is 99% higher.
  • Kidney bean contains 42 times more Fiber than Wheat gluten. While Kidney bean contains 24.9g of Fiber, Wheat gluten contains only 0.6g.

Beans, kidney, all types, mature seeds, raw and Vital wheat gluten are the varieties used in this article.

Infographic

Kidney bean vs Wheat gluten infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +57.7%
Contains more Potassium +1306%
Contains more Magnesium +460%
Contains more Copper +426.4%
Contains more Zinc +228.2%
Contains more Phosphorus +56.5%
Contains less Sodium -17.2%
Equal in Calcium - 142
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 308% 43% 125% 100% 320% 77% 175% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 195% 43% 9% 18% 61% 24% 112% 4%
Contains more Iron +57.7%
Contains more Potassium +1306%
Contains more Magnesium +460%
Contains more Copper +426.4%
Contains more Zinc +228.2%
Contains more Phosphorus +56.5%
Contains less Sodium -17.2%
Equal in Calcium - 142

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin K +∞%
Contains more Folate +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin K +∞%
Contains more Folate +∞%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
60
Kidney bean
0
Wheat gluten
Mineral Summary Score
143
Kidney bean
58
Wheat gluten

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
141%
Kidney bean
451%
Wheat gluten
Carbohydrates
60%
Kidney bean
14%
Wheat gluten
Fats
4%
Kidney bean
9%
Wheat gluten

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kidney bean Wheat gluten
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney bean Wheat gluten
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 2.23g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $1.2)
Which food contains less Sodium?
Kidney bean
Kidney bean contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.152g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food is richer in vitamins?
Kidney bean
Kidney bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Kidney bean Wheat gluten Opinion
Calories 333 370 Wheat gluten
Protein 23.58 75.16 Wheat gluten
Fats 0.83 1.85 Wheat gluten
Vitamin C 4.5 0 Kidney bean
Carbs 60.01 13.79 Kidney bean
Cholesterol 0 0
Vitamin D 0 0
Iron 8.2 5.2 Kidney bean
Calcium 143 142 Kidney bean
Potassium 1406 100 Kidney bean
Magnesium 140 25 Kidney bean
Sugar 2.23 0 Wheat gluten
Fiber 24.9 0.6 Kidney bean
Copper 0.958 0.182 Kidney bean
Zinc 2.79 0.85 Kidney bean
Starch
Phosphorus 407 260 Kidney bean
Sodium 24 29 Kidney bean
Vitamin A 0 0
Vitamin E 0.22 0 Kidney bean
Vitamin D 0 0
Vitamin B1 0.529 0 Kidney bean
Vitamin B2 0.219 0 Kidney bean
Vitamin B3 2.06 0 Kidney bean
Vitamin B5 0.78 0 Kidney bean
Vitamin B6 0.397 0 Kidney bean
Vitamin B12 0 0
Vitamin K 19 0 Kidney bean
Folate 394 0 Kidney bean
Trans Fat 0 Wheat gluten
Saturated Fat 0.12 0.272 Kidney bean
Monounsaturated Fat 0.064 0.156 Wheat gluten
Polyunsaturated fat 0.457 0.81 Wheat gluten
Tryptophan 0.279 Kidney bean
Threonine 0.992 Kidney bean
Isoleucine 1.041 Kidney bean
Leucine 1.882 Kidney bean
Lysine 1.618 Kidney bean
Methionine 0.355 Kidney bean
Phenylalanine 1.275 Kidney bean
Valine 1.233 Kidney bean
Histidine 0.656 Kidney bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Kidney bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/nutrients
  2. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.