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  6. Pinto beans vs. Wheat gluten

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

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A recap on the differences between pinto beans and wheat gluten

  • Pinto beans has more folate, fiber, vitamin B6, vitamin B1, potassium, and vitamin E; however, wheat gluten is higher in selenium, iron, phosphorus, and calcium.
  • Wheat gluten covers your daily selenium needs 61% more than pinto beans.
  • The glycemic index of wheat gluten is higher.

Food varieties used in this article are Beans, pinto, mature seeds, cooked, boiled, without salt and Vital wheat gluten.

Infographic

Pinto 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 36% 14% 38% 78% 73% 27% 63% 0.13% 59% 34%
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 +100%
Contains more PotassiumPotassium +336%
Contains more CopperCopper +20.3%
Contains more ZincZinc +15.3%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +208.7%
Contains more IronIron +148.8%
Contains more PhosphorusPhosphorus +76.9%
Contains more SeleniumSelenium +540.3%

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 2.7% 0% 19% 0% 48% 14% 6% 13% 53% 0% 8.8% 129% 19%
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 Pinto beans Wheat gluten DV% diff.
Protein 9.01g 75.16g 132%
Selenium 6.2µg 39.7µg 61%
Folate 172µg 0µg 43%
Iron 2.09mg 5.2mg 39%
Fiber 9g 0.6g 34%
Manganese 0.453mg 20%
Vitamin B6 0.229mg 0mg 18%
Vitamin B1 0.193mg 0mg 16%
Phosphorus 147mg 260mg 16%
Calories 143kcal 370kcal 11%
Potassium 436mg 100mg 10%
Calcium 46mg 142mg 10%
Choline 35.3mg 6%
Starch 15.15g 6%
Vitamin E 0.94mg 0mg 6%
Magnesium 50mg 25mg 6%
Vitamin B2 0.062mg 0mg 5%
Carbs 26.22g 13.79g 4%
Copper 0.219mg 0.182mg 4%
Polyunsaturated fat 0.235g 0.81g 4%
Vitamin B5 0.21mg 0mg 4%
Vitamin K 3.5µg 0µg 3%
Vitamin B3 0.318mg 0mg 2%
Fats 0.65g 1.85g 2%
Vitamin C 0.8mg 0mg 1%
Sodium 1mg 29mg 1%
Zinc 0.98mg 0.85mg 1%
Saturated fat 0.136g 0.272g 1%
Net carbs 17.22g 13.19g N/A
Sugar 0.34g 0g N/A
Monounsaturated fat 0.133g 0.156g 0%
Tryptophan 0.108mg 0%
Threonine 0.331mg 0%
Isoleucine 0.426mg 0%
Leucine 0.765mg 0%
Lysine 0.63mg 0%
Methionine 0.117mg 0%
Phenylalanine 0.531mg 0%
Valine 0.519mg 0%
Histidine 0.247mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 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 +90.1%
Contains more WaterWater +667.7%
Contains more OtherOther +17%
Contains more ProteinProtein +734.2%
Contains more FatsFats +184.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.136 g
Monounsaturated fat: Mono. Fat 0.133 g
Polyunsaturated fat: Poly. Fat 0.235 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 -50%
Contains more Mono. FatMonounsaturated fat +17.3%
Contains more Poly. FatPolyunsaturated fat +244.7%

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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. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/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.