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Green bean vs Wheat gluten - In-Depth Nutrition Comparison

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The main differences between Green bean and Wheat gluten

  • Green bean has more Fiber, however Wheat gluten has more Selenium, Iron, Vitamin K, Phosphorus, Vitamin C, Copper, Vitamin B6, Calcium, and Folate.
  • Daily need coverage for Selenium from Wheat gluten is 71% higher.
  • Wheat gluten has 5 times less Fiber than Green bean. Green bean has 2.7g of Fiber, while Wheat gluten has 0.6g.

Food types used in this article are Beans, snap, green, raw and Vital wheat gluten.

Infographic

Green bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +111%
Contains less Sodium -79.3%
Contains more Calcium +283.8%
Contains more Iron +404.9%
Contains more Phosphorus +584.2%
Contains more Zinc +254.2%
Contains more Copper +163.8%
Equal in Magnesium - 25
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 18% 17% 19% 1% 7% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 195% 18% 112% 9% 4% 24% 61%
Contains more Potassium +111%
Contains less Sodium -79.3%
Contains more Calcium +283.8%
Contains more Iron +404.9%
Contains more Phosphorus +584.2%
Contains more Zinc +254.2%
Contains more Copper +163.8%
Equal in Magnesium - 25

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 more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
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%
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% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

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 gluten
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Green bean Wheat gluten Opinion
Net carbs 4.27g 13.19g Wheat gluten
Protein 1.83g 75.16g Wheat gluten
Fats 0.22g 1.85g Wheat gluten
Carbs 6.97g 13.79g Wheat gluten
Calories 31kcal 370kcal Wheat gluten
Starch 0.88g g Green bean
Fructose 1.39g g Green bean
Sugar 3.26g 0g Wheat gluten
Fiber 2.7g 0.6g Green bean
Calcium 37mg 142mg Wheat gluten
Iron 1.03mg 5.2mg Wheat gluten
Magnesium 25mg 25mg
Phosphorus 38mg 260mg Wheat gluten
Potassium 211mg 100mg Green bean
Sodium 6mg 29mg Green bean
Zinc 0.24mg 0.85mg Wheat gluten
Copper 0.069mg 0.182mg Wheat gluten
Vitamin A 690IU 0IU Green bean
Vitamin E 0.41mg 0mg Green bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 12.2mg 0mg Green bean
Vitamin B1 0.082mg 0mg Green bean
Vitamin B2 0.104mg 0mg Green bean
Vitamin B3 0.734mg 0mg Green bean
Vitamin B5 0.225mg 0mg Green bean
Vitamin B6 0.141mg 0mg Green bean
Folate 33µg 0µg Green bean
Vitamin B12 0µg 0µg
Vitamin K 43µg 0µg Green bean
Tryptophan 0.019mg mg Green bean
Threonine 0.079mg mg Green bean
Isoleucine 0.066mg mg Green bean
Leucine 0.112mg mg Green bean
Lysine 0.088mg mg Green bean
Methionine 0.022mg mg Green bean
Phenylalanine 0.067mg mg Green bean
Valine 0.09mg mg Green bean
Histidine 0.034mg mg Green bean
Cholesterol 0mg 0mg
Trans Fat 0g g Wheat gluten
Saturated Fat 0.05g 0.272g Green bean
Monounsaturated Fat 0.01g 0.156g Wheat gluten
Polyunsaturated fat 0.113g 0.81g Wheat gluten

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean Wheat gluten
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
27
Green bean
0
Wheat gluten
Mineral Summary Score
17
Green bean
58
Wheat gluten

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
11%
Green bean
451%
Wheat gluten
Carbohydrates
7%
Green bean
14%
Wheat gluten
Fats
1%
Green bean
9%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 3.26g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $1.8)
Which food is richer in minerals?
Wheat gluten
Wheat gluten is relatively richer in minerals
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.222g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 44)
Which food is richer in vitamins?
Green bean
Green bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 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.