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Wheat vs Bean - In-Depth Nutrition Comparison

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How are Wheat and Bean different?

  • Wheat is richer in Selenium, Manganese, Vitamin B3, Zinc, and Phosphorus, while Bean is higher in Folate, Copper, Potassium, Vitamin B1, and Iron.
  • Bean covers your daily need of Folate 121% more than Wheat .
  • Wheat contains 6 times more Vitamin B3 than Bean. Wheat contains 6.738mg of Vitamin B3, while Bean contains 1.174mg.

Wheat, durum and Beans, pinto, mature seeds, raw types were used in this article.

Infographic

Wheat vs Bean 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
Wheat
Wheat
3
:
5
Bean
Bean
Contains more Phosphorus +23.6%
Contains less Sodium -83.3%
Contains more Zinc +82.5%
Contains more Calcium +232.4%
Contains more Iron +44%
Contains more Magnesium +22.2%
Contains more Potassium +223.2%
Contains more Copper +61.5%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Contains more Phosphorus +23.6%
Contains less Sodium -83.3%
Contains more Zinc +82.5%
Contains more Calcium +232.4%
Contains more Iron +44%
Contains more Magnesium +22.2%
Contains more Potassium +223.2%
Contains more Copper +61.5%

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
Wheat
Wheat
2
:
7
Bean
Bean
Contains more Vitamin B3 +473.9%
Contains more Vitamin B5 +19.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +70.2%
Contains more Vitamin B2 +75.2%
Contains more Vitamin B6 +13.1%
Contains more Folate +1120.9%
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%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin B3 +473.9%
Contains more Vitamin B5 +19.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +70.2%
Contains more Vitamin B2 +75.2%
Contains more Vitamin B6 +13.1%
Contains more Folate +1120.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
:
3
Bean
Bean
Contains more Fats +100.8%
Contains more Carbs +13.7%
Contains more Protein +56.6%
Contains more Other +94.9%
Equal in Water - 11.33
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
Bean
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more Fats +100.8%
Contains more Carbs +13.7%
Contains more Protein +56.6%
Contains more Other +94.9%
Equal in Water - 11.33

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +50.2%
Contains more Polyunsaturated fat +140.3%
Contains less Saturated Fat -48.2%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Bean
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +50.2%
Contains more Polyunsaturated fat +140.3%
Contains less Saturated Fat -48.2%

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

All nutrients comparison - raw data values

Nutrient Wheat Bean Opinion
Net carbs 71.13g 47.05g Wheat
Protein 13.68g 21.42g Bean
Fats 2.47g 1.23g Wheat
Carbs 71.13g 62.55g Wheat
Calories 339kcal 347kcal Bean
Starch 34.17g Bean
Sugar 2.11g Wheat
Fiber 15.5g Bean
Calcium 34mg 113mg Bean
Iron 3.52mg 5.07mg Bean
Magnesium 144mg 176mg Bean
Phosphorus 508mg 411mg Wheat
Potassium 431mg 1393mg Bean
Sodium 2mg 12mg Wheat
Zinc 4.16mg 2.28mg Wheat
Copper 0.553mg 0.893mg Bean
Vitamin E 0.21mg Bean
Vitamin C 0mg 6.3mg Bean
Vitamin B1 0.419mg 0.713mg Bean
Vitamin B2 0.121mg 0.212mg Bean
Vitamin B3 6.738mg 1.174mg Wheat
Vitamin B5 0.935mg 0.785mg Wheat
Vitamin B6 0.419mg 0.474mg Bean
Folate 43µg 525µg Bean
Vitamin K 5.6µg Bean
Tryptophan 0.176mg 0.237mg Bean
Threonine 0.366mg 0.81mg Bean
Isoleucine 0.533mg 0.871mg Bean
Leucine 0.934mg 1.558mg Bean
Lysine 0.303mg 1.356mg Bean
Methionine 0.221mg 0.259mg Bean
Phenylalanine 0.681mg 1.095mg Bean
Valine 0.594mg 0.998mg Bean
Histidine 0.322mg 0.556mg Bean
Saturated Fat 0.454g 0.235g Bean
Monounsaturated Fat 0.344g 0.229g Wheat
Polyunsaturated fat 0.978g 0.407g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bean
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
37%
Wheat
70%
Bean
Minerals Daily Need Coverage Score
100%
Wheat
126%
Bean

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 10mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.1)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.219g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is richer in vitamins?
Bean
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.