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  6. Navy beans vs. Wheat

Navy beans vs. Wheat — In-Depth Nutrition Comparison

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The main differences between navy beans and wheat

  • Navy beans are richer in folate, yet wheat is richer in selenium, manganese, phosphorus, copper, vitamin B3, zinc, magnesium, vitamin B6, and vitamin B1.
  • Daily need coverage for selenium for wheat is 157% higher.
  • Navy beans contain 3 times more folate than wheat . Navy beans contain 140µg of folate, while wheat contains 43µg.
  • Navy beans have a lower glycemic index than wheat .

Food types used in this article are Beans, navy, mature seeds, cooked, boiled, without salt and Wheat, durum.

Infographic

Navy beans 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +102.9%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +171.7%
Contains more PotassiumPotassium +10.8%
Contains more IronIron +49.2%
Contains more CopperCopper +163.3%
Contains more ZincZinc +303.9%
Contains more PhosphorusPhosphorus +252.8%
Contains more ManganeseManganese +471.5%
Contains more SeleniumSelenium +2982.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +225.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +76.8%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B3Vitamin B3 +938.2%
Contains more Vitamin B5Vitamin B5 +251.5%
Contains more Vitamin B6Vitamin B6 +203.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy beans Wheat DV% diff.
Selenium 2.9µg 89.4µg 157%
Manganese 0.527mg 3.012mg 108%
Phosphorus 144mg 508mg 52%
Fiber 10.5g 42%
Vitamin B3 0.649mg 6.738mg 38%
Copper 0.21mg 0.553mg 38%
Zinc 1.03mg 4.16mg 28%
Folate 140µg 43µg 24%
Vitamin B6 0.138mg 0.419mg 22%
Magnesium 53mg 144mg 22%
Vitamin B1 0.237mg 0.419mg 15%
Carbs 26.05g 71.13g 15%
Iron 2.36mg 3.52mg 15%
Vitamin B5 0.266mg 0.935mg 13%
Protein 8.23g 13.68g 11%
Calories 140kcal 339kcal 10%
Choline 44.7mg 8%
Starch 15.4g 6%
Vitamin B2 0.066mg 0.121mg 4%
Calcium 69mg 34mg 4%
Fats 0.62g 2.47g 3%
Polyunsaturated fat 0.49g 0.978g 3%
Saturated fat 0.098g 0.454g 2%
Monounsaturated fat 0.142g 0.344g 1%
Potassium 389mg 431mg 1%
Vitamin C 0.9mg 0mg 1%
Vitamin K 0.6µg 1%
Net carbs 15.55g 71.13g N/A
Sugar 0.37g N/A
Sodium 0mg 2mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.1mg 0.176mg 0%
Threonine 0.289mg 0.366mg 0%
Isoleucine 0.387mg 0.533mg 0%
Leucine 0.7mg 0.934mg 0%
Lysine 0.52mg 0.303mg 0%
Methionine 0.111mg 0.221mg 0%
Phenylalanine 0.471mg 0.681mg 0%
Valine 0.504mg 0.594mg 0%
Histidine 0.206mg 0.322mg 0%
Omega-3 - ALA 0.177g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
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 WaterWater +483.3%
Contains more ProteinProtein +66.2%
Contains more FatsFats +298.4%
Contains more CarbsCarbs +173.1%
Contains more OtherOther +38%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -78.4%
Contains more Mono. FatMonounsaturated fat +142.3%
Contains more Poly. FatPolyunsaturated fat +99.6%

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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.