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Wheat vs. Broad beans — In-Depth Nutrition Comparison

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A recap on the differences between wheat and broad beans

  • Wheat is higher than broad beans in selenium, manganese, phosphorus, copper, vitamin B3, zinc, vitamin B6, magnesium, iron, and vitamin B1.
  • Wheat covers your daily selenium needs 161% more than broad beans.
  • Wheat contains 14 times more vitamin B6 than broad beans. While wheat contains 0.419mg of vitamin B6, broad beans contain only 0.029mg.
  • The glycemic index of wheat is lower.

Food varieties used in this article are Wheat, durum and Broadbeans, immature seeds, cooked, boiled, drained, without salt.

Infographic

Wheat vs Broad 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
10
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 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
Contains more MagnesiumMagnesium +364.5%
Contains more CalciumCalcium +88.9%
Contains more PotassiumPotassium +123.3%
Contains more IronIron +134.7%
Contains more CopperCopper +821.7%
Contains more ZincZinc +785.1%
Contains more PhosphorusPhosphorus +595.9%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +1054%
Contains more SeleniumSelenium +8840%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 66% 4.7% 0% 0% 32% 21% 23% 4% 6.7% 0% 0% 44% 0%
Contains more Vitamin B1Vitamin B1 +227.3%
Contains more Vitamin B2Vitamin B2 +34.4%
Contains more Vitamin B3Vitamin B3 +461.5%
Contains more Vitamin B5Vitamin B5 +1316.7%
Contains more Vitamin B6Vitamin B6 +1344.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +34.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Wheat Broad beans DV% diff.
Selenium 89.4µg 1µg 161%
Manganese 3.012mg 0.261mg 120%
Phosphorus 508mg 73mg 62%
Copper 0.553mg 0.06mg 55%
Vitamin B3 6.738mg 1.2mg 35%
Zinc 4.16mg 0.47mg 34%
Vitamin B6 0.419mg 0.029mg 30%
Magnesium 144mg 31mg 27%
Iron 3.52mg 1.5mg 25%
Vitamin B1 0.419mg 0.128mg 24%
Vitamin C 0mg 19.8mg 22%
Carbs 71.13g 10.1g 20%
Protein 13.68g 4.8g 18%
Vitamin B5 0.935mg 0.066mg 17%
Calories 339kcal 62kcal 14%
Fiber 3.6g 14%
Potassium 431mg 193mg 7%
Polyunsaturated fat 0.978g 0.303g 5%
Folate 43µg 58µg 4%
Fats 2.47g 0.5g 3%
Vitamin A 0µg 14µg 2%
Sodium 2mg 41mg 2%
Vitamin B2 0.121mg 0.09mg 2%
Calcium 34mg 18mg 2%
Monounsaturated fat 0.344g 0.02g 1%
Saturated fat 0.454g 0.142g 1%
Net carbs 71.13g 6.5g N/A
Tryptophan 0.176mg 0.048mg 0%
Threonine 0.366mg 0.178mg 0%
Isoleucine 0.533mg 0.215mg 0%
Leucine 0.934mg 0.37mg 0%
Lysine 0.303mg 0.313mg 0%
Methionine 0.221mg 0.037mg 0%
Phenylalanine 0.681mg 0.195mg 0%
Valine 0.594mg 0.235mg 0%
Histidine 0.322mg 0.115mg 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
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Contains more ProteinProtein +185%
Contains more FatsFats +394%
Contains more CarbsCarbs +604.3%
Contains more OtherOther +97.8%
Contains more WaterWater +665.1%

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
31% 4% 65%
Saturated fat: Sat. Fat 0.142 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.303 g
Contains more Mono. FatMonounsaturated fat +1620%
Contains more Poly. FatPolyunsaturated fat +222.8%
Contains less Sat. FatSaturated fat -68.7%

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. Broad beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.