Wheat vs. Cranberry bean raw — In-Depth Nutrition Comparison
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A recap on differences between wheat and cranberry bean raw
- Wheat is higher in selenium, manganese, vitamin B3, and phosphorus, yet cranberry bean raw is higher in folate, vitamin B1, copper, potassium, iron, and calcium.
- Cranberry bean raw covers your daily folate needs 140% more than wheat .
- Wheat contains 7 times more selenium than cranberry bean raw. While wheat contains 89.4µg of selenium, cranberry bean raw contains only 12.7µg.
- The glycemic index of cranberry bean raw is lower.
Food varieties used in this article are Wheat, durum and Beans, cranberry (roman), mature seeds, raw.
Infographic
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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 | +14.6% |
| Contains more PhosphorusPhosphorus | +36.6% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +227.4% |
| Contains more SeleniumSelenium | +603.9% |
| Contains more CalciumCalcium | +273.5% |
| Contains more PotassiumPotassium | +209% |
| Contains more IronIron | +42% |
| Contains more CopperCopper | +43.6% |
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 | +363.1% |
| Contains more Vitamin B5Vitamin B5 | +25% |
| Contains more Vitamin B6Vitamin B6 | +35.6% |
| Contains more Vitamin B1Vitamin B1 | +78.3% |
| Contains more Vitamin B2Vitamin B2 | +76% |
| Contains more FolateFolate | +1304.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 43µg | 604µg | 140% |
| Selenium | 89.4µg | 12.7µg | 139% |
| Fiber | 24.7g | 99% | |
| Manganese | 3.012mg | 0.92mg | 91% |
| Vitamin B3 | 6.738mg | 1.455mg | 33% |
| Vitamin B1 | 0.419mg | 0.747mg | 27% |
| Potassium | 431mg | 1332mg | 27% |
| Copper | 0.553mg | 0.794mg | 27% |
| Protein | 13.68g | 23.03g | 19% |
| Iron | 3.52mg | 5mg | 19% |
| Phosphorus | 508mg | 372mg | 19% |
| Calcium | 34mg | 127mg | 9% |
| Vitamin B6 | 0.419mg | 0.309mg | 8% |
| Vitamin B2 | 0.121mg | 0.213mg | 7% |
| Zinc | 4.16mg | 3.63mg | 5% |
| Carbs | 71.13g | 60.05g | 4% |
| Vitamin B5 | 0.935mg | 0.748mg | 4% |
| Magnesium | 144mg | 156mg | 3% |
| Polyunsaturated fat | 0.978g | 0.527g | 3% |
| Fats | 2.47g | 1.23g | 2% |
| Monounsaturated fat | 0.344g | 0.106g | 1% |
| Saturated fat | 0.454g | 0.316g | 1% |
| Calories | 339kcal | 335kcal | 0% |
| Net carbs | 71.13g | 35.35g | N/A |
| Sodium | 2mg | 6mg | 0% |
| Tryptophan | 0.176mg | 0.273mg | 0% |
| Threonine | 0.366mg | 0.969mg | 0% |
| Isoleucine | 0.533mg | 1.017mg | 0% |
| Leucine | 0.934mg | 1.838mg | 0% |
| Lysine | 0.303mg | 1.58mg | 0% |
| Methionine | 0.221mg | 0.346mg | 0% |
| Phenylalanine | 0.681mg | 1.245mg | 0% |
| Valine | 0.594mg | 1.205mg | 0% |
| Histidine | 0.322mg | 0.641mg | 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:
23.03 g
Fats:
1.23 g
Carbs:
60.05 g
Water:
12.39 g
Other:
3.3 g
| Contains more FatsFats | +100.8% |
| Contains more CarbsCarbs | +18.5% |
| Contains more ProteinProtein | +68.3% |
| Contains more WaterWater | +13.3% |
| Contains more OtherOther | +85.4% |
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
0.316 g
Monounsaturated fat:
Mono. Fat
0.106 g
Polyunsaturated fat:
Poly. Fat
0.527 g
| Contains more Mono. FatMonounsaturated fat | +224.5% |
| Contains more Poly. FatPolyunsaturated fat | +85.6% |
| Contains less Sat. FatSaturated fat | -30.4% |