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Navy bean vs Wheat - In-Depth Nutrition Comparison

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Important differences between Navy bean and Wheat

  • Navy bean has more Folate, and Vitamin C, however Wheat has more Selenium, Manganese, Phosphorus, Vitamin B3, Zinc, Copper, Iron, and Vitamin B6.
  • Wheat 's daily need coverage for Selenium is 161% more.

The food varieties used in the comparison are Beans, navy, mature seeds, sprouted, raw and Wheat, durum.

Infographic

Navy bean vs Wheat 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
Navy bean
Navy bean
0
:
8
Wheat
Wheat
Contains more Calcium +126.7%
Contains more Iron +82.4%
Contains more Magnesium +42.6%
Contains more Phosphorus +408%
Contains more Potassium +40.4%
Contains less Sodium -84.6%
Contains more Zinc +367.4%
Contains more Copper +55.3%
Navy bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Contains more Calcium +126.7%
Contains more Iron +82.4%
Contains more Magnesium +42.6%
Contains more Phosphorus +408%
Contains more Potassium +40.4%
Contains less Sodium -84.6%
Contains more Zinc +367.4%
Contains more Copper +55.3%

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
Navy bean
Navy bean
4
:
4
Wheat
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +77.7%
Contains more Folate +207%
Contains more Vitamin B3 +452.3%
Contains more Vitamin B5 +13.3%
Contains more Vitamin B6 +119.4%
Equal in Vitamin B1 - 0.419
Navy bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Wheat
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% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +77.7%
Contains more Folate +207%
Contains more Vitamin B3 +452.3%
Contains more Vitamin B5 +13.3%
Contains more Vitamin B6 +119.4%
Equal in Vitamin B1 - 0.419

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy bean
Navy bean
1
:
4
Wheat
Wheat
Contains more Water +623.5%
Contains more Protein +122.4%
Contains more Fats +252.9%
Contains more Carbs +445.1%
Contains more Other +87.4%
Navy bean
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more Water +623.5%
Contains more Protein +122.4%
Contains more Fats +252.9%
Contains more Carbs +445.1%
Contains more Other +87.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy bean
Navy bean
1
:
2
Wheat
Wheat
Contains less Saturated Fat -81.3%
Contains more Monounsaturated Fat +561.5%
Contains more Polyunsaturated fat +140.3%
Navy bean
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains less Saturated Fat -81.3%
Contains more Monounsaturated Fat +561.5%
Contains more Polyunsaturated fat +140.3%

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.
Navy bean Wheat
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Navy bean Wheat Opinion
Net carbs 13.05g 71.13g Wheat
Protein 6.15g 13.68g Wheat
Fats 0.7g 2.47g Wheat
Carbs 13.05g 71.13g Wheat
Calories 67kcal 339kcal Wheat
Calcium 15mg 34mg Wheat
Iron 1.93mg 3.52mg Wheat
Magnesium 101mg 144mg Wheat
Phosphorus 100mg 508mg Wheat
Potassium 307mg 431mg Wheat
Sodium 13mg 2mg Wheat
Zinc 0.89mg 4.16mg Wheat
Copper 0.356mg 0.553mg Wheat
Vitamin A 4IU 0IU Navy bean
Vitamin C 18.8mg 0mg Navy bean
Vitamin B1 0.39mg 0.419mg Wheat
Vitamin B2 0.215mg 0.121mg Navy bean
Vitamin B3 1.22mg 6.738mg Wheat
Vitamin B5 0.825mg 0.935mg Wheat
Vitamin B6 0.191mg 0.419mg Wheat
Folate 132µg 43µg Navy bean
Tryptophan 0.064mg 0.176mg Wheat
Threonine 0.258mg 0.366mg Wheat
Isoleucine 0.273mg 0.533mg Wheat
Leucine 0.442mg 0.934mg Wheat
Lysine 0.35mg 0.303mg Navy bean
Methionine 0.064mg 0.221mg Wheat
Phenylalanine 0.31mg 0.681mg Wheat
Valine 0.316mg 0.594mg Wheat
Histidine 0.172mg 0.322mg Wheat
Saturated Fat 0.085g 0.454g Navy bean
Monounsaturated Fat 0.052g 0.344g Wheat
Polyunsaturated fat 0.407g 0.978g Wheat

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
35%
Navy bean
37%
Wheat
Minerals Daily Need Coverage Score
45%
Navy bean
100%
Wheat

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 11mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.9)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.369g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 11)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.