Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic index chart | Insulin index chart | Blog | Subscribe

Green bean vs Wheat - In-Depth Nutrition Comparison

Compare

How are Green bean and Wheat different?

  • Wheat is higher than Green bean in Selenium, Manganese, Phosphorus, Copper, Vitamin B3, Zinc, Iron, Magnesium, Vitamin B1, and Vitamin B6.
  • Wheat covers your daily need of Selenium 161% more than Green bean.

Beans, snap, green, raw and Wheat, durum types were used in this article.

Infographic

Green 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
Green bean
Green bean
1
:
7
Wheat
Wheat
Contains more Iron +241.7%
Contains more Magnesium +476%
Contains more Phosphorus +1236.8%
Contains more Potassium +104.3%
Contains less Sodium -66.7%
Contains more Zinc +1633.3%
Contains more Copper +701.4%
Equal in Calcium - 34
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 18% 17% 19% 1% 7% 24%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Contains more Iron +241.7%
Contains more Magnesium +476%
Contains more Phosphorus +1236.8%
Contains more Potassium +104.3%
Contains less Sodium -66.7%
Contains more Zinc +1633.3%
Contains more Copper +701.4%
Equal in Calcium - 34

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
Green bean
Green bean
4
:
6
Wheat
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +411%
Contains more Vitamin B2 +16.3%
Contains more Vitamin B3 +818%
Contains more Vitamin B5 +315.6%
Contains more Vitamin B6 +197.2%
Contains more Folate +30.3%
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
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 B1 +411%
Contains more Vitamin B2 +16.3%
Contains more Vitamin B3 +818%
Contains more Vitamin B5 +315.6%
Contains more Vitamin B6 +197.2%
Contains more Folate +30.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Green bean
Green bean
1
:
4
Wheat
Wheat
Contains more Water +725.6%
Contains more Protein +647.5%
Contains more Fats +1022.7%
Contains more Carbs +920.5%
Contains more Other +169.7%
Green bean
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 +725.6%
Contains more Protein +647.5%
Contains more Fats +1022.7%
Contains more Carbs +920.5%
Contains more Other +169.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Green bean
Green bean
1
:
2
Wheat
Wheat
Contains less Saturated Fat -89%
Contains more Monounsaturated Fat +3340%
Contains more Polyunsaturated fat +765.5%
Green bean
29% 6% 65%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.113 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains less Saturated Fat -89%
Contains more Monounsaturated Fat +3340%
Contains more Polyunsaturated fat +765.5%

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

All nutrients comparison - raw data values

Nutrient Green bean Wheat Opinion
Net carbs 4.27g 71.13g Wheat
Protein 1.83g 13.68g Wheat
Fats 0.22g 2.47g Wheat
Carbs 6.97g 71.13g Wheat
Calories 31kcal 339kcal Wheat
Starch 0.88g Green bean
Fructose 1.39g Green bean
Sugar 3.26g Wheat
Fiber 2.7g Green bean
Calcium 37mg 34mg Green bean
Iron 1.03mg 3.52mg Wheat
Magnesium 25mg 144mg Wheat
Phosphorus 38mg 508mg Wheat
Potassium 211mg 431mg Wheat
Sodium 6mg 2mg Wheat
Zinc 0.24mg 4.16mg Wheat
Copper 0.069mg 0.553mg Wheat
Vitamin A 690IU 0IU Green bean
Vitamin A RAE 35µg 0µg Green bean
Vitamin E 0.41mg Green bean
Vitamin C 12.2mg 0mg Green bean
Vitamin B1 0.082mg 0.419mg Wheat
Vitamin B2 0.104mg 0.121mg Wheat
Vitamin B3 0.734mg 6.738mg Wheat
Vitamin B5 0.225mg 0.935mg Wheat
Vitamin B6 0.141mg 0.419mg Wheat
Folate 33µg 43µg Wheat
Vitamin K 43µg Green bean
Tryptophan 0.019mg 0.176mg Wheat
Threonine 0.079mg 0.366mg Wheat
Isoleucine 0.066mg 0.533mg Wheat
Leucine 0.112mg 0.934mg Wheat
Lysine 0.088mg 0.303mg Wheat
Methionine 0.022mg 0.221mg Wheat
Phenylalanine 0.067mg 0.681mg Wheat
Valine 0.09mg 0.594mg Wheat
Histidine 0.034mg 0.322mg Wheat
Saturated Fat 0.05g 0.454g Green bean
Monounsaturated Fat 0.01g 0.344g Wheat
Polyunsaturated fat 0.113g 0.978g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green 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
27%
Green bean
37%
Wheat
Minerals Daily Need Coverage Score
17%
Green bean
100%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 3.26g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 4mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.4)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.404g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 30)
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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.