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Green beans vs. Wheat — In-Depth Nutrition Comparison

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How are green beans and wheat different?

  • Wheat has more selenium, manganese, phosphorus, copper, vitamin B3, iron, zinc, magnesium, vitamin B1, and vitamin B6 than green beans.
  • Daily need coverage for selenium for wheat is 162% higher.
  • Green beans have a lower glycemic index (20) than wheat (50).

Beans, snap, green, cooked, boiled, drained, without salt and Wheat, durum are the varieties used in this article.

Infographic

Green beans vs Wheat  infographic
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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" 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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 +29.4%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +700%
Contains more PotassiumPotassium +195.2%
Contains more IronIron +441.5%
Contains more CopperCopper +870.2%
Contains more ZincZinc +1564%
Contains more PhosphorusPhosphorus +1651.7%
Contains more ManganeseManganese +956.8%
Contains more SeleniumSelenium +44600%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +466.2%
Contains more Vitamin B2Vitamin B2 +24.7%
Contains more Vitamin B3Vitamin B3 +997.4%
Contains more Vitamin B5Vitamin B5 +1163.5%
Contains more Vitamin B6Vitamin B6 +648.2%
Contains more FolateFolate +30.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Wheat DV% diff.
Selenium 0.2µg 89.4µg 162%
Manganese 0.285mg 3.012mg 119%
Phosphorus 29mg 508mg 68%
Copper 0.057mg 0.553mg 55%
Vitamin K 47.9µg 40%
Vitamin B3 0.614mg 6.738mg 38%
Iron 0.65mg 3.52mg 36%
Zinc 0.25mg 4.16mg 36%
Magnesium 18mg 144mg 30%
Vitamin B1 0.074mg 0.419mg 29%
Vitamin B6 0.056mg 0.419mg 28%
Protein 1.89g 13.68g 24%
Carbs 7.88g 71.13g 21%
Vitamin B5 0.074mg 0.935mg 17%
Calories 35kcal 339kcal 15%
Fiber 3.2g 13%
Vitamin C 9.7mg 0mg 11%
Potassium 146mg 431mg 8%
Polyunsaturated fat 0.145g 0.978g 6%
Vitamin A 32µg 0µg 4%
Choline 16.9mg 3%
Vitamin E 0.46mg 3%
Fats 0.28g 2.47g 3%
Folate 33µg 43µg 3%
Vitamin B2 0.097mg 0.121mg 2%
Saturated fat 0.064g 0.454g 2%
Calcium 44mg 34mg 1%
Monounsaturated fat 0.011g 0.344g 1%
Net carbs 4.68g 71.13g N/A
Sugar 3.63g N/A
Sodium 1mg 2mg 0%
Tryptophan 0.02mg 0.176mg 0%
Threonine 0.082mg 0.366mg 0%
Isoleucine 0.069mg 0.533mg 0%
Leucine 0.116mg 0.934mg 0%
Lysine 0.091mg 0.303mg 0%
Methionine 0.023mg 0.221mg 0%
Phenylalanine 0.069mg 0.681mg 0%
Valine 0.093mg 0.594mg 0%
Histidine 0.035mg 0.322mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 +715.5%
Contains more ProteinProtein +623.8%
Contains more FatsFats +782.1%
Contains more CarbsCarbs +802.7%
Contains more OtherOther +143.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 -85.9%
Contains more Mono. FatMonounsaturated fat +3027.3%
Contains more Poly. FatPolyunsaturated fat +574.5%

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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.