Wheat vs. Bean raw — In-Depth Nutrition Comparison
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How are wheat and bean raw different?
- Wheat is richer in selenium, manganese, vitamin B3, zinc, and phosphorus, while bean raw is higher in folate, copper, potassium, vitamin B1, and iron.
- Bean raw covers your daily need for folate, 121% more than wheat .
- Wheat contains 6 times more vitamin B3 than bean raw. Wheat contains 6.738mg of vitamin B3, while bean raw contains 1.174mg.
- Wheat has a higher glycemic index (50) than bean raw (33).
Wheat, durum and Beans, pinto, mature seeds, raw types were used in this article.
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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.
| Contains more ZincZinc | +82.5% |
| Contains more PhosphorusPhosphorus | +23.6% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +162.4% |
| Contains more SeleniumSelenium | +220.4% |
| Contains more MagnesiumMagnesium | +22.2% |
| Contains more CalciumCalcium | +232.4% |
| Contains more PotassiumPotassium | +223.2% |
| Contains more IronIron | +44% |
| Contains more CopperCopper | +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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B3Vitamin B3 | +473.9% |
| Contains more Vitamin B5Vitamin B5 | +19.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +70.2% |
| Contains more Vitamin B2Vitamin B2 | +75.2% |
| Contains more Vitamin B6Vitamin B6 | +13.1% |
| Contains more FolateFolate | +1120.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 43µg | 525µg | 121% |
| Selenium | 89.4µg | 27.9µg | 112% |
| Manganese | 3.012mg | 1.148mg | 81% |
| Fiber | 15.5g | 62% | |
| Copper | 0.553mg | 0.893mg | 38% |
| Vitamin B3 | 6.738mg | 1.174mg | 35% |
| Potassium | 431mg | 1393mg | 28% |
| Vitamin B1 | 0.419mg | 0.713mg | 25% |
| Iron | 3.52mg | 5.07mg | 19% |
| Zinc | 4.16mg | 2.28mg | 17% |
| Protein | 13.68g | 21.42g | 15% |
| Starch | 34.17g | 14% | |
| Phosphorus | 508mg | 411mg | 14% |
| Choline | 66.2mg | 12% | |
| Calcium | 34mg | 113mg | 8% |
| Magnesium | 144mg | 176mg | 8% |
| Vitamin C | 0mg | 6.3mg | 7% |
| Vitamin B2 | 0.121mg | 0.212mg | 7% |
| Vitamin K | 5.6µg | 5% | |
| Polyunsaturated fat | 0.978g | 0.407g | 4% |
| Vitamin B6 | 0.419mg | 0.474mg | 4% |
| Carbs | 71.13g | 62.55g | 3% |
| Vitamin B5 | 0.935mg | 0.785mg | 3% |
| Fats | 2.47g | 1.23g | 2% |
| Saturated fat | 0.454g | 0.235g | 1% |
| Vitamin E | 0.21mg | 1% | |
| Calories | 339kcal | 347kcal | 0% |
| Net carbs | 71.13g | 47.05g | N/A |
| Sugar | 2.11g | N/A | |
| Sodium | 2mg | 12mg | 0% |
| Monounsaturated fat | 0.344g | 0.229g | 0% |
| Tryptophan | 0.176mg | 0.237mg | 0% |
| Threonine | 0.366mg | 0.81mg | 0% |
| Isoleucine | 0.533mg | 0.871mg | 0% |
| Leucine | 0.934mg | 1.558mg | 0% |
| Lysine | 0.303mg | 1.356mg | 0% |
| Methionine | 0.221mg | 0.259mg | 0% |
| Phenylalanine | 0.681mg | 1.095mg | 0% |
| Valine | 0.594mg | 0.998mg | 0% |
| Histidine | 0.322mg | 0.556mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +100.8% |
| Contains more CarbsCarbs | +13.7% |
| Contains more ProteinProtein | +56.6% |
| Contains more OtherOther | +94.9% |
~equal in
Water
~11.33g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +50.2% |
| Contains more Poly. FatPolyunsaturated fat | +140.3% |
| Contains less Sat. FatSaturated fat | -48.2% |