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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 Folate, Fiber, Copper, Vitamin B1, Potassium, Iron, Vitamin B6, Magnesium, and Phosphorus, however Wheat gluten is richer in Selenium.
  • Daily need coverage for Folate from Kidney bean is 99% higher.
  • Kidney bean contains 10000000 times more Vitamin B1 than Wheat gluten. While Kidney bean contains 0.529mg of Vitamin B1, Wheat gluten contains only 0mg.

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
Infographic link

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 Magnesium +460%
Contains more Phosphorus +56.5%
Contains more Potassium +1306%
Contains less Sodium -17.2%
Contains more Zinc +228.2%
Contains more Copper +426.4%
Equal in Calcium - 142
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 195% 18% 112% 9% 4% 24% 61%
Contains more Iron +57.7%
Contains more Magnesium +460%
Contains more Phosphorus +56.5%
Contains more Potassium +1306%
Contains less Sodium -17.2%
Contains more Zinc +228.2%
Contains more Copper +426.4%
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 E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

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

All nutrients comparison - raw data values

Nutrient Kidney bean Wheat gluten Opinion
Net carbs 35.11g 13.19g Kidney bean
Protein 23.58g 75.16g Wheat gluten
Fats 0.83g 1.85g Wheat gluten
Carbs 60.01g 13.79g Kidney bean
Calories 333kcal 370kcal Wheat gluten
Starch g g
Fructose g g
Sugar 2.23g 0g Wheat gluten
Fiber 24.9g 0.6g Kidney bean
Calcium 143mg 142mg Kidney bean
Iron 8.2mg 5.2mg Kidney bean
Magnesium 140mg 25mg Kidney bean
Phosphorus 407mg 260mg Kidney bean
Potassium 1406mg 100mg Kidney bean
Sodium 24mg 29mg Kidney bean
Zinc 2.79mg 0.85mg Kidney bean
Copper 0.958mg 0.182mg Kidney bean
Vitamin A 0IU 0IU
Vitamin E 0.22mg 0mg Kidney bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.5mg 0mg Kidney bean
Vitamin B1 0.529mg 0mg Kidney bean
Vitamin B2 0.219mg 0mg Kidney bean
Vitamin B3 2.06mg 0mg Kidney bean
Vitamin B5 0.78mg 0mg Kidney bean
Vitamin B6 0.397mg 0mg Kidney bean
Folate 394µg 0µg Kidney bean
Vitamin B12 0µg 0µg
Vitamin K 19µg 0µg Kidney bean
Tryptophan 0.279mg mg Kidney bean
Threonine 0.992mg mg Kidney bean
Isoleucine 1.041mg mg Kidney bean
Leucine 1.882mg mg Kidney bean
Lysine 1.618mg mg Kidney bean
Methionine 0.355mg mg Kidney bean
Phenylalanine 1.275mg mg Kidney bean
Valine 1.233mg mg Kidney bean
Histidine 0.656mg mg Kidney bean
Cholesterol 0mg 0mg
Trans Fat 0g g Wheat gluten
Saturated Fat 0.12g 0.272g Kidney bean
Monounsaturated Fat 0.064g 0.156g Wheat gluten
Polyunsaturated fat 0.457g 0.81g Wheat gluten

Which food is preferable for your diet?

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

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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

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)

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.