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  6. Kidney beans vs. Wheat gluten

Kidney beans vs. Wheat gluten — In-Depth Nutrition Comparison

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Significant differences between Kidney beans and Wheat gluten

  • Kidney beans has more Folate, Fiber, Vitamin B1, Vitamin B6, Potassium, and Vitamin K, however, Wheat gluten is richer in Selenium, Iron, Phosphorus, and Calcium.
  • Wheat gluten covers your daily Selenium needs 70% more than Kidney beans.

Specific food types used in this comparison are Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Vital wheat gluten.

Infographic

Kidney beans 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Kidney beans
Kidney beans
6
:
4
Wheat gluten
Wheat gluten
Contains more Magnesium +68%
Contains more Potassium +305%
Contains less Sodium -96.6%
Contains more Zinc +17.6%
Contains more Copper +18.7%
Contains more Calcium +305.7%
Contains more Iron +134.2%
Contains more Phosphorus +88.4%
Contains more Selenium +3509.1%
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Wheat gluten
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Contains more Magnesium +68%
Contains more Potassium +305%
Contains less Sodium -96.6%
Contains more Zinc +17.6%
Contains more Copper +18.7%
Contains more Calcium +305.7%
Contains more Iron +134.2%
Contains more Phosphorus +88.4%
Contains more Selenium +3509.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Kidney beans
Kidney beans
9
:
0
Wheat gluten
Wheat gluten
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 +∞%
Kidney beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Wheat gluten
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans
Kidney beans
3
:
2
Wheat gluten
Wheat gluten
Contains more Carbs +65.3%
Contains more Water +716.3%
Contains more Protein +766.9%
Contains more Fats +270%
Equal in Other - 1
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Wheat gluten
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more Carbs +65.3%
Contains more Water +716.3%
Contains more Protein +766.9%
Contains more Fats +270%
Equal in Other - 1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans
Kidney beans
1
:
2
Wheat gluten
Wheat gluten
Contains less Saturated Fat -73.2%
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +191.4%
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Wheat gluten
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
Contains less Saturated Fat -73.2%
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +191.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans 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 vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Kidney beans Wheat gluten Opinion
Net carbs 16.4g 13.19g Kidney beans
Protein 8.67g 75.16g Wheat gluten
Fats 0.5g 1.85g Wheat gluten
Carbs 22.8g 13.79g Kidney beans
Calories 127kcal 370kcal Wheat gluten
Sugar 0.32g 0g Wheat gluten
Fiber 6.4g 0.6g Kidney beans
Calcium 35mg 142mg Wheat gluten
Iron 2.22mg 5.2mg Wheat gluten
Magnesium 42mg 25mg Kidney beans
Phosphorus 138mg 260mg Wheat gluten
Potassium 405mg 100mg Kidney beans
Sodium 1mg 29mg Kidney beans
Zinc 1mg 0.85mg Kidney beans
Copper 0.216mg 0.182mg Kidney beans
Manganese 0.43mg Kidney beans
Selenium 1.1µg 39.7µg Wheat gluten
Vitamin E 0.03mg 0mg Kidney beans
Vitamin C 1.2mg 0mg Kidney beans
Vitamin B1 0.16mg 0mg Kidney beans
Vitamin B2 0.058mg 0mg Kidney beans
Vitamin B3 0.578mg 0mg Kidney beans
Vitamin B5 0.22mg 0mg Kidney beans
Vitamin B6 0.12mg 0mg Kidney beans
Folate 130µg 0µg Kidney beans
Vitamin K 8.4µg 0µg Kidney beans
Tryptophan 0.104mg Kidney beans
Threonine 0.319mg Kidney beans
Isoleucine 0.41mg Kidney beans
Leucine 0.736mg Kidney beans
Lysine 0.607mg Kidney beans
Methionine 0.113mg Kidney beans
Phenylalanine 0.511mg Kidney beans
Valine 0.5mg Kidney beans
Histidine 0.238mg Kidney beans
Saturated Fat 0.073g 0.272g Kidney beans
Monounsaturated Fat 0.039g 0.156g Wheat gluten
Polyunsaturated fat 0.278g 0.81g Wheat gluten

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans Wheat gluten
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
Kidney beans
0%
Wheat gluten
Minerals Daily Need Coverage Score
38%
Kidney beans
68%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 0.32g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $1.2)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.199g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 42)
Which food is richer in vitamins?
Kidney beans
Kidney beans is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.