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.
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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
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Calcium
+126.7%
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Iron
+82.4%
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Magnesium
+42.6%
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Phosphorus
+408%
Contains
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Potassium
+40.4%
Contains
less
Sodium
-84.6%
Contains
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Zinc
+367.4%
Contains
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Copper
+55.3%
Contains
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Calcium
+126.7%
Contains
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Iron
+82.4%
Contains
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Magnesium
+42.6%
Contains
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Phosphorus
+408%
Contains
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Potassium
+40.4%
Contains
less
Sodium
-84.6%
Contains
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Zinc
+367.4%
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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
:
Contains
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B2
+77.7%
Contains
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Folate
+207%
Contains
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Vitamin B3
+452.3%
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Vitamin B5
+13.3%
Contains
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Vitamin B6
+119.4%
Equal in Vitamin B1 - 0.419
Contains
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Vitamin A
+∞%
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Vitamin C
+∞%
Contains
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Vitamin B2
+77.7%
Contains
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Folate
+207%
Contains
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Vitamin B3
+452.3%
Contains
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Vitamin B5
+13.3%
Contains
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Vitamin B6
+119.4%
Equal in Vitamin B1 - 0.419
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+623.5%
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Protein
+122.4%
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Fats
+252.9%
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Carbs
+445.1%
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Other
+87.4%
Contains
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Water
+623.5%
Contains
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Protein
+122.4%
Contains
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Fats
+252.9%
Contains
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Carbs
+445.1%
Contains
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Other
+87.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-81.3%
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Monounsaturated Fat
+561.5%
Contains
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Polyunsaturated fat
+140.3%
Contains
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Saturated Fat
-81.3%
Contains
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Monounsaturated Fat
+561.5%
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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.
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Lower in Sodium |
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Lower in price |
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Rich in minerals |
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Lower in Saturated Fat |
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Lower in glycemic index |
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Lower in Sugar | Equal | ||
Lower in Cholesterol | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 13.05g | 71.13g |
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Protein | 6.15g | 13.68g |
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Fats | 0.7g | 2.47g |
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Carbs | 13.05g | 71.13g |
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Calories | 67kcal | 339kcal |
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Calcium | 15mg | 34mg |
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Iron | 1.93mg | 3.52mg |
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Magnesium | 101mg | 144mg |
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Phosphorus | 100mg | 508mg |
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Potassium | 307mg | 431mg |
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Sodium | 13mg | 2mg |
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Zinc | 0.89mg | 4.16mg |
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Copper | 0.356mg | 0.553mg |
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Vitamin A | 4IU | 0IU |
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Vitamin C | 18.8mg | 0mg |
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Vitamin B1 | 0.39mg | 0.419mg |
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Vitamin B2 | 0.215mg | 0.121mg |
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Vitamin B3 | 1.22mg | 6.738mg |
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Vitamin B5 | 0.825mg | 0.935mg |
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Vitamin B6 | 0.191mg | 0.419mg |
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Folate | 132µg | 43µg |
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Tryptophan | 0.064mg | 0.176mg |
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Threonine | 0.258mg | 0.366mg |
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Isoleucine | 0.273mg | 0.533mg |
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Leucine | 0.442mg | 0.934mg |
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Lysine | 0.35mg | 0.303mg |
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Methionine | 0.064mg | 0.221mg |
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Phenylalanine | 0.31mg | 0.681mg |
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Valine | 0.316mg | 0.594mg |
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Histidine | 0.172mg | 0.322mg |
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Saturated Fat | 0.085g | 0.454g |
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Monounsaturated Fat | 0.052g | 0.344g |
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Polyunsaturated fat | 0.407g | 0.978g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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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%

37%

Minerals Daily Need Coverage Score
45%

100%

Comparison summary
Which food contains less Sodium?

Wheat contains less Sodium (difference - 11mg)
Which food is cheaper?

Wheat is cheaper (difference - $0.9)
Which food is richer in minerals?

Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?

Navy bean is lower in Saturated Fat (difference - 0.369g)
Which food is lower in glycemic index?

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.