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  6. Wheat vs. Bean raw

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.

Infographic

Wheat vs Bean raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
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.
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%
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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bean raw 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%
Magnesium 144mg 176mg 8%
Calcium 34mg 113mg 8%
Vitamin C 0mg 6.3mg 7%
Vitamin B2 0.121mg 0.212mg 7%
Vitamin K 5.6µg 5%
Vitamin B6 0.419mg 0.474mg 4%
Polyunsaturated fat 0.978g 0.407g 4%
Carbs 71.13g 62.55g 3%
Vitamin B5 0.935mg 0.785mg 3%
Fats 2.47g 1.23g 2%
Vitamin E 0.21mg 1%
Saturated fat 0.454g 0.235g 1%
Calories 339kcal 347kcal 0%
Protein per 100 calories 4g 6.2g N/A
Calories per 10 g protein 248kcal 162kcal N/A
Weight per 100 calories 29g 29g N/A
Unsaturated / Saturated Fat ratio 2.9 2.7 N/A
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
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
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 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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +50.2%
Contains more Poly. FatPolyunsaturated fat +140.3%
Contains less Sat. FatSaturated fat -48.2%

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. Bean raw - 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.