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Wheat vs Cranberry bean - In-Depth Nutrition Comparison

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A recap on differences between Wheat and Cranberry bean

  • Wheat is higher in Selenium, Manganese, Vitamin B3, and Phosphorus, yet Cranberry bean is higher in Folate, Vitamin B1, Copper, Potassium, Iron, and Calcium.
  • Cranberry bean covers your daily Folate needs 140% more than Wheat .
  • Wheat contains 7 times more Selenium than Cranberry bean. While Wheat contains 89.4µg of Selenium, Cranberry bean contains only 12.7µg.

Food varieties used in this article are Wheat, durum and Beans, cranberry (roman), mature seeds, raw.

Infographic

Wheat vs Cranberry 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
Cranberry bean
Cranberry bean
Contains more Phosphorus +36.6%
Contains less Sodium -66.7%
Contains more Zinc +14.6%
Contains more Calcium +273.5%
Contains more Iron +42%
Contains more Potassium +209%
Contains more Copper +43.6%
Equal in Magnesium - 156
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Cranberry bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Contains more Phosphorus +36.6%
Contains less Sodium -66.7%
Contains more Zinc +14.6%
Contains more Calcium +273.5%
Contains more Iron +42%
Contains more Potassium +209%
Contains more Copper +43.6%
Equal in Magnesium - 156

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
3
:
4
Cranberry bean
Cranberry bean
Contains more Vitamin B3 +363.1%
Contains more Vitamin B5 +25%
Contains more Vitamin B6 +35.6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +78.3%
Contains more Vitamin B2 +76%
Contains more Folate +1304.7%
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%
Cranberry bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Contains more Vitamin B3 +363.1%
Contains more Vitamin B5 +25%
Contains more Vitamin B6 +35.6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +78.3%
Contains more Vitamin B2 +76%
Contains more Folate +1304.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
:
3
Cranberry bean
Cranberry bean
Contains more Fats +100.8%
Contains more Carbs +18.5%
Contains more Protein +68.3%
Contains more Water +13.3%
Contains more Other +85.4%
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
Cranberry bean
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more Fats +100.8%
Contains more Carbs +18.5%
Contains more Protein +68.3%
Contains more Water +13.3%
Contains more Other +85.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Cranberry bean
Cranberry bean
Contains more Monounsaturated Fat +224.5%
Contains more Polyunsaturated fat +85.6%
Contains less Saturated Fat -30.4%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Cranberry bean
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Contains more Monounsaturated Fat +224.5%
Contains more Polyunsaturated fat +85.6%
Contains less Saturated Fat -30.4%

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 Cranberry bean
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Cranberry bean Opinion
Net carbs 71.13g 35.35g Wheat
Protein 13.68g 23.03g Cranberry bean
Fats 2.47g 1.23g Wheat
Carbs 71.13g 60.05g Wheat
Calories 339kcal 335kcal Wheat
Fiber 24.7g Cranberry bean
Calcium 34mg 127mg Cranberry bean
Iron 3.52mg 5mg Cranberry bean
Magnesium 144mg 156mg Cranberry bean
Phosphorus 508mg 372mg Wheat
Potassium 431mg 1332mg Cranberry bean
Sodium 2mg 6mg Wheat
Zinc 4.16mg 3.63mg Wheat
Copper 0.553mg 0.794mg Cranberry bean
Vitamin A 0IU 2IU Cranberry bean
Vitamin B1 0.419mg 0.747mg Cranberry bean
Vitamin B2 0.121mg 0.213mg Cranberry bean
Vitamin B3 6.738mg 1.455mg Wheat
Vitamin B5 0.935mg 0.748mg Wheat
Vitamin B6 0.419mg 0.309mg Wheat
Folate 43µg 604µg Cranberry bean
Tryptophan 0.176mg 0.273mg Cranberry bean
Threonine 0.366mg 0.969mg Cranberry bean
Isoleucine 0.533mg 1.017mg Cranberry bean
Leucine 0.934mg 1.838mg Cranberry bean
Lysine 0.303mg 1.58mg Cranberry bean
Methionine 0.221mg 0.346mg Cranberry bean
Phenylalanine 0.681mg 1.245mg Cranberry bean
Valine 0.594mg 1.205mg Cranberry bean
Histidine 0.322mg 0.641mg Cranberry bean
Saturated Fat 0.454g 0.316g Cranberry bean
Monounsaturated Fat 0.344g 0.106g Wheat
Polyunsaturated fat 0.978g 0.527g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Cranberry 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
69%
Cranberry bean
Minerals Daily Need Coverage Score
100%
Wheat
122%
Cranberry bean

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 4mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $2)
Which food is lower in Saturated Fat?
Cranberry bean
Cranberry bean is lower in Saturated Fat (difference - 0.138g)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Cranberry bean
Cranberry bean is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.