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  6. Wheat vs. Cranberry beans

Wheat vs. Cranberry beans — In-Depth Nutrition Comparison

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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.

We used Wheat, durum and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Wheat vs Cranberry beans 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.
Wheat
Wheat
8
:
2
Cranberry beans
Cranberry beans
Contains more Iron +68.4%
Contains more Magnesium +188%
Contains more Phosphorus +276.3%
Contains more Potassium +11.4%
Contains more Zinc +264.9%
Contains more Copper +139.4%
Contains more Manganese +714.1%
Contains more Selenium +6776.9%
Contains more Calcium +47.1%
Contains less Sodium -50%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Cranberry beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Iron +68.4%
Contains more Magnesium +188%
Contains more Phosphorus +276.3%
Contains more Potassium +11.4%
Contains more Zinc +264.9%
Contains more Copper +139.4%
Contains more Manganese +714.1%
Contains more Selenium +6776.9%
Contains more Calcium +47.1%
Contains less Sodium -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.
Wheat
Wheat
5
:
1
Cranberry beans
Cranberry beans
Contains more Vitamin B1 +99.5%
Contains more Vitamin B2 +75.4%
Contains more Vitamin B3 +1208.3%
Contains more Vitamin B5 +289.6%
Contains more Vitamin B6 +417.3%
Contains more Folate +381.4%
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 beans
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% 53% 16% 10% 15% 19% 156% 0% 0%
Contains more Vitamin B1 +99.5%
Contains more Vitamin B2 +75.4%
Contains more Vitamin B3 +1208.3%
Contains more Vitamin B5 +289.6%
Contains more Vitamin B6 +417.3%
Contains more Folate +381.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
4
:
1
Cranberry beans
Cranberry beans
Contains more Protein +46.5%
Contains more Fats +437%
Contains more Carbs +190.8%
Contains more Other +63.3%
Contains more Water +491%
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 beans
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more Protein +46.5%
Contains more Fats +437%
Contains more Carbs +190.8%
Contains more Other +63.3%
Contains more Water +491%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Cranberry beans
Cranberry beans
Contains more Monounsaturated Fat +760%
Contains more Polyunsaturated fat +391.5%
Contains less Saturated Fat -73.8%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Cranberry beans
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains more Monounsaturated Fat +760%
Contains more Polyunsaturated fat +391.5%
Contains less Saturated Fat -73.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Cranberry beans
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Cranberry beans Opinion
Net carbs 71.13g 15.86g Wheat
Protein 13.68g 9.34g Wheat
Fats 2.47g 0.46g Wheat
Carbs 71.13g 24.46g Wheat
Calories 339kcal 136kcal Wheat
Fiber 8.6g Cranberry beans
Calcium 34mg 50mg Cranberry beans
Iron 3.52mg 2.09mg Wheat
Magnesium 144mg 50mg Wheat
Phosphorus 508mg 135mg Wheat
Potassium 431mg 387mg Wheat
Sodium 2mg 1mg Cranberry beans
Zinc 4.16mg 1.14mg Wheat
Copper 0.553mg 0.231mg Wheat
Manganese 3.012mg 0.37mg Wheat
Selenium 89.4µg 1.3µg Wheat
Vitamin B1 0.419mg 0.21mg Wheat
Vitamin B2 0.121mg 0.069mg Wheat
Vitamin B3 6.738mg 0.515mg Wheat
Vitamin B5 0.935mg 0.24mg Wheat
Vitamin B6 0.419mg 0.081mg Wheat
Folate 43µg 207µg Cranberry beans
Tryptophan 0.176mg 0.111mg Wheat
Threonine 0.366mg 0.393mg Cranberry beans
Isoleucine 0.533mg 0.412mg Wheat
Leucine 0.934mg 0.746mg Wheat
Lysine 0.303mg 0.641mg Cranberry beans
Methionine 0.221mg 0.14mg Wheat
Phenylalanine 0.681mg 0.505mg Wheat
Valine 0.594mg 0.489mg Wheat
Histidine 0.322mg 0.26mg Wheat
Saturated Fat 0.454g 0.119g Cranberry beans
Monounsaturated Fat 0.344g 0.04g Wheat
Polyunsaturated fat 0.978g 0.199g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Cranberry beans
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 indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
37%
Wheat
22%
Cranberry beans
Minerals Daily Need Coverage Score
168%
Wheat
38%
Cranberry beans

Comparison summary

Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $2)
Which food is richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 0.335g)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 15)
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)

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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.