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  6. Navy beans vs. Wheat gluten

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

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Significant differences between navy beans and wheat gluten

  • Navy beans have more fiber, folate, vitamin B1, vitamin B6, potassium, and magnesium; however, wheat gluten is richer in selenium, iron, phosphorus, and calcium.
  • Wheat gluten covers your daily selenium needs 67% more than navy beans.
  • Wheat gluten has a higher glycemic index. The glycemic index of wheat gluten is 64, while the glycemic index of navy beans is 39.

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

Infographic

Navy 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.
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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more MagnesiumMagnesium +112%
Contains more PotassiumPotassium +289%
Contains more CopperCopper +15.4%
Contains more ZincZinc +21.2%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +105.8%
Contains more IronIron +120.3%
Contains more PhosphorusPhosphorus +80.6%
Contains more SeleniumSelenium +1269%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~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 gluten DV% diff.
Protein 8.23g 75.16g 134%
Selenium 2.9µg 39.7µg 67%
Fiber 10.5g 0.6g 40%
Iron 2.36mg 5.2mg 36%
Folate 140µg 0µg 35%
Manganese 0.527mg 23%
Vitamin B1 0.237mg 0mg 20%
Phosphorus 144mg 260mg 17%
Calories 140kcal 370kcal 12%
Vitamin B6 0.138mg 0mg 11%
Potassium 389mg 100mg 9%
Choline 44.7mg 8%
Calcium 69mg 142mg 7%
Magnesium 53mg 25mg 7%
Starch 15.4g 6%
Vitamin B2 0.066mg 0mg 5%
Vitamin B5 0.266mg 0mg 5%
Carbs 26.05g 13.79g 4%
Vitamin B3 0.649mg 0mg 4%
Copper 0.21mg 0.182mg 3%
Zinc 1.03mg 0.85mg 2%
Polyunsaturated fat 0.49g 0.81g 2%
Fats 0.62g 1.85g 2%
Saturated fat 0.098g 0.272g 1%
Vitamin K 0.6µg 0µg 1%
Vitamin C 0.9mg 0mg 1%
Sodium 0mg 29mg 1%
Net carbs 15.55g 13.19g N/A
Sugar 0.37g 0g N/A
Vitamin E 0.01mg 0mg 0%
Monounsaturated fat 0.142g 0.156g 0%
Tryptophan 0.1mg 0%
Threonine 0.289mg 0%
Isoleucine 0.387mg 0%
Leucine 0.7mg 0%
Lysine 0.52mg 0%
Methionine 0.111mg 0%
Phenylalanine 0.471mg 0%
Valine 0.504mg 0%
Histidine 0.206mg 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
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 CarbsCarbs +88.9%
Contains more WaterWater +678.2%
Contains more OtherOther +29%
Contains more ProteinProtein +813.2%
Contains more FatsFats +198.4%

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
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -64%
Contains more Poly. FatPolyunsaturated fat +65.3%
~equal in Monounsaturated fat ~0.156g

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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 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.