Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Wheat
  5. Compare
  6. Wheat vs. Beans

Wheat vs. Beans — In-Depth Nutrition Comparison

Compare

A recap on the differences between wheat and beans

  • Wheat is higher than beans in selenium, phosphorus, iron, vitamin B3, copper, magnesium, zinc, vitamin B1, and vitamin B6.
  • Wheat covers your daily selenium needs 154% more than beans.
  • Wheat contains 16 times more vitamin B3 than beans. While wheat contains 6.738mg of vitamin B3, beans contain only 0.43mg.
  • The glycemic index of beans is lower.

Food varieties used in this article are Wheat, durum and Beans, baked, canned, no salt added.

Infographic

Wheat vs Beans 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Beans
Beans
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +350%
Contains more PotassiumPotassium +45.6%
Contains more IronIron +1113.8%
Contains more CopperCopper +168.4%
Contains more ZincZinc +197.1%
Contains more PhosphorusPhosphorus +388.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1886.7%
Contains more CalciumCalcium +47.1%
Contains less SodiumSodium -50%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Beans
Beans
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Contains more Vitamin B1Vitamin B1 +179.3%
Contains more Vitamin B2Vitamin B2 +101.7%
Contains more Vitamin B3Vitamin B3 +1467%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +222.3%
Contains more FolateFolate +79.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Beans DV% diff.
Selenium 89.4µg 4.5µg 154%
Manganese 3.012mg 131%
Phosphorus 508mg 104mg 58%
Iron 3.52mg 0.29mg 40%
Copper 0.553mg 0.206mg 39%
Vitamin B3 6.738mg 0.43mg 39%
Magnesium 144mg 32mg 27%
Zinc 4.16mg 1.4mg 25%
Fiber 5.5g 22%
Vitamin B1 0.419mg 0.15mg 22%
Vitamin B6 0.419mg 0.13mg 22%
Vitamin B5 0.935mg 19%
Protein 13.68g 4.8g 18%
Carbs 71.13g 20.49g 17%
Calories 339kcal 105kcal 12%
Choline 30.8mg 6%
Vitamin B2 0.121mg 0.06mg 5%
Folate 43µg 24µg 5%
Polyunsaturated fat 0.978g 0.172g 5%
Potassium 431mg 296mg 4%
Fats 2.47g 0.4g 3%
Vitamin C 0mg 3.1mg 3%
Calcium 34mg 50mg 2%
Saturated fat 0.454g 0.103g 2%
Vitamin A 0µg 5µg 1%
Vitamin E 0.15mg 1%
Vitamin K 0.8µg 1%
Monounsaturated fat 0.344g 0.035g 1%
Protein per 100 calories 4g 4.6g N/A
Calories per 10 g protein 248kcal 219kcal N/A
Weight per 100 calories 29g 95g N/A
Unsaturated / Saturated Fat ratio 2.9 2 N/A
Net carbs 71.13g 14.99g N/A
Sugar 7.78g N/A
Sodium 2mg 1mg 0%
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Beans
Beans
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +185%
Contains more FatsFats +517.5%
Contains more CarbsCarbs +247.1%
Contains more WaterWater +563.6%
~equal in Other ~1.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +882.9%
Contains more Poly. FatPolyunsaturated fat +468.6%
Contains less Sat. FatSaturated fat -77.3%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.