Wheat vs. Cranberry beans — In-Depth Nutrition Comparison
Compare
What are the main differences between wheat and cranberry beans?
- Wheat is richer in selenium, manganese, phosphorus, vitamin B3, copper, zinc, vitamin B6, magnesium, and iron, yet cranberry beans is richer in folate.
- Wheat 's daily need coverage for selenium is 160% higher.
- Wheat has 13 times more vitamin B3 than cranberry beans. Wheat has 6.738mg of vitamin B3, while cranberry beans has 0.515mg.
- Cranberry beans has a lower glycemic index than wheat .
We used Wheat, durum and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt types in this comparison.
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.
| Contains more MagnesiumMagnesium | +188% |
| Contains more PotassiumPotassium | +11.4% |
| Contains more IronIron | +68.4% |
| Contains more CopperCopper | +139.4% |
| Contains more ZincZinc | +264.9% |
| Contains more PhosphorusPhosphorus | +276.3% |
| Contains more ManganeseManganese | +714.1% |
| Contains more SeleniumSelenium | +6776.9% |
| 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.
| Contains more Vitamin B1Vitamin B1 | +99.5% |
| Contains more Vitamin B2Vitamin B2 | +75.4% |
| Contains more Vitamin B3Vitamin B3 | +1208.3% |
| Contains more Vitamin B5Vitamin B5 | +289.6% |
| Contains more Vitamin B6Vitamin B6 | +417.3% |
| Contains more FolateFolate | +381.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 89.4µg | 1.3µg | 160% |
| Manganese | 3.012mg | 0.37mg | 115% |
| Phosphorus | 508mg | 135mg | 53% |
| Folate | 43µg | 207µg | 41% |
| Vitamin B3 | 6.738mg | 0.515mg | 39% |
| Copper | 0.553mg | 0.231mg | 36% |
| Fiber | 8.6g | 34% | |
| Zinc | 4.16mg | 1.14mg | 27% |
| Vitamin B6 | 0.419mg | 0.081mg | 26% |
| Magnesium | 144mg | 50mg | 22% |
| Iron | 3.52mg | 2.09mg | 18% |
| Vitamin B1 | 0.419mg | 0.21mg | 17% |
| Carbs | 71.13g | 24.46g | 16% |
| Vitamin B5 | 0.935mg | 0.24mg | 14% |
| Calories | 339kcal | 136kcal | 10% |
| Protein | 13.68g | 9.34g | 9% |
| Polyunsaturated fat | 0.978g | 0.199g | 5% |
| Vitamin B2 | 0.121mg | 0.069mg | 4% |
| Fats | 2.47g | 0.46g | 3% |
| Calcium | 34mg | 50mg | 2% |
| Saturated fat | 0.454g | 0.119g | 2% |
| Potassium | 431mg | 387mg | 1% |
| Monounsaturated fat | 0.344g | 0.04g | 1% |
| Net carbs | 71.13g | 15.86g | N/A |
| Sodium | 2mg | 1mg | 0% |
| Tryptophan | 0.176mg | 0.111mg | 0% |
| Threonine | 0.366mg | 0.393mg | 0% |
| Isoleucine | 0.533mg | 0.412mg | 0% |
| Leucine | 0.934mg | 0.746mg | 0% |
| Lysine | 0.303mg | 0.641mg | 0% |
| Methionine | 0.221mg | 0.14mg | 0% |
| Phenylalanine | 0.681mg | 0.505mg | 0% |
| Valine | 0.594mg | 0.489mg | 0% |
| Histidine | 0.322mg | 0.26mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.68 g
Fats:
2.47 g
Carbs:
71.13 g
Water:
10.94 g
Other:
1.78 g
Protein:
9.34 g
Fats:
0.46 g
Carbs:
24.46 g
Water:
64.65 g
Other:
1.09 g
| Contains more ProteinProtein | +46.5% |
| Contains more FatsFats | +437% |
| Contains more CarbsCarbs | +190.8% |
| Contains more OtherOther | +63.3% |
| Contains more WaterWater | +491% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.454 g
Monounsaturated fat:
Mono. Fat
0.344 g
Polyunsaturated fat:
Poly. Fat
0.978 g
Saturated fat:
Sat. Fat
0.119 g
Monounsaturated fat:
Mono. Fat
0.04 g
Polyunsaturated fat:
Poly. Fat
0.199 g
| Contains more Mono. FatMonounsaturated fat | +760% |
| Contains more Poly. FatPolyunsaturated fat | +391.5% |
| Contains less Sat. FatSaturated fat | -73.8% |