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  6. Wheat vs. Broad bean raw

Wheat vs. Broad bean raw — In-Depth Nutrition Comparison

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How are wheat and broad bean raw different?

  • Wheat is higher in selenium, manganese, phosphorus, zinc, vitamin B3, magnesium, iron, vitamin B6, and vitamin B1; however, broad bean raw is richer in folate.
  • Daily need coverage for selenium for wheat is 161% higher.
  • Wheat contains 5 times more manganese than broad bean raw. While wheat contains 3.012mg of manganese, broad bean raw contains only 0.661mg.
  • Wheat has a lower glycemic index (50) than broad bean raw (79).

Wheat, durum and Beans, fava, in pod, raw are the varieties used in this article.

Infographic

Wheat vs Broad bean raw 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.
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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more MagnesiumMagnesium +336.4%
Contains more PotassiumPotassium +29.8%
Contains more IronIron +127.1%
Contains more CopperCopper +37.6%
Contains more ZincZinc +316%
Contains more PhosphorusPhosphorus +293.8%
Contains less SodiumSodium -92%
Contains more ManganeseManganese +355.7%
Contains more SeleniumSelenium +11075%
~equal in Calcium ~37mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin B1Vitamin B1 +215%
Contains more Vitamin B3Vitamin B3 +199.6%
Contains more Vitamin B5Vitamin B5 +315.6%
Contains more Vitamin B6Vitamin B6 +302.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +139.7%
Contains more FolateFolate +244.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Wheat Broad bean raw DV% diff.
Selenium 89.4µg 0.8µg 161%
Manganese 3.012mg 0.661mg 102%
Phosphorus 508mg 129mg 54%
Vitamin K 40.9µg 34%
Fiber 7.5g 30%
Zinc 4.16mg 1mg 29%
Vitamin B3 6.738mg 2.249mg 28%
Folate 43µg 148µg 26%
Magnesium 144mg 33mg 26%
Iron 3.52mg 1.55mg 25%
Vitamin B6 0.419mg 0.104mg 24%
Vitamin B1 0.419mg 0.133mg 24%
Carbs 71.13g 17.63g 18%
Copper 0.553mg 0.402mg 17%
Vitamin B5 0.935mg 0.225mg 14%
Vitamin B2 0.121mg 0.29mg 13%
Calories 339kcal 88kcal 13%
Protein 13.68g 7.92g 12%
Vitamin E 1.16mg 8%
Vitamin C 0mg 3.7mg 4%
Polyunsaturated fat 0.978g 0.342g 4%
Potassium 431mg 332mg 3%
Fats 2.47g 0.73g 3%
Vitamin A 0µg 17µg 2%
Saturated fat 0.454g 0.118g 2%
Monounsaturated fat 0.344g 0.104g 1%
Sodium 2mg 25mg 1%
Net carbs 71.13g 10.13g N/A
Calcium 34mg 37mg 0%
Sugar 9.21g N/A
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more ProteinProtein +72.7%
Contains more FatsFats +238.4%
Contains more CarbsCarbs +303.5%
Contains more OtherOther +58.9%
Contains more WaterWater +563.6%

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +230.8%
Contains more Poly. FatPolyunsaturated fat +186%
Contains less Sat. FatSaturated fat -74%

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 bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.