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  6. Wheat vs. Kidney beans raw

Wheat vs. Kidney beans raw — In-Depth Nutrition Comparison

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Summary of differences between Wheat and Kidney beans raw

  • Wheat has more Selenium, Manganese, Vitamin B3, Phosphorus, and Zinc, however, Kidney beans raw is higher in Folate, Iron, Copper, Potassium, and Calcium.
  • Wheat covers your daily need of Selenium 157% more than Kidney beans raw.
  • Wheat has 3 times more Vitamin B3 than Kidney beans raw. While Wheat has 6.738mg of Vitamin B3, Kidney beans raw has only 2.06mg.

These are the specific foods used in this comparison Wheat, durum and Beans, kidney, all types, mature seeds, raw.

Infographic

Wheat vs Kidney beans 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.
Wheat
Wheat
6
:
4
Kidney beans raw
Kidney beans raw
Contains more Phosphorus +24.8%
Contains less Sodium -91.7%
Contains more Zinc +49.1%
Contains more Manganese +195%
Contains more Selenium +2693.8%
Contains more Calcium +320.6%
Contains more Iron +133%
Contains more Potassium +226.2%
Contains more Copper +73.2%
Equal in Magnesium - 140
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Contains more Phosphorus +24.8%
Contains less Sodium -91.7%
Contains more Zinc +49.1%
Contains more Manganese +195%
Contains more Selenium +2693.8%
Contains more Calcium +320.6%
Contains more Iron +133%
Contains more Potassium +226.2%
Contains more Copper +73.2%
Equal in Magnesium - 140

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
3
:
6
Kidney beans raw
Kidney beans raw
Contains more Vitamin B3 +227.1%
Contains more Vitamin B5 +19.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +26.3%
Contains more Vitamin B2 +81%
Contains more Folate +816.3%
Equal in Vitamin B6 - 0.397
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%
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Contains more Vitamin B3 +227.1%
Contains more Vitamin B5 +19.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +26.3%
Contains more Vitamin B2 +81%
Contains more Folate +816.3%
Equal in Vitamin B6 - 0.397

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
:
3
Kidney beans raw
Kidney beans raw
Contains more Fats +197.6%
Contains more Carbs +18.5%
Contains more Protein +72.4%
Contains more Other +115.2%
Equal in Water - 11.75
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
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more Fats +197.6%
Contains more Carbs +18.5%
Contains more Protein +72.4%
Contains more Other +115.2%
Equal in Water - 11.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Kidney beans raw
Kidney beans raw
Contains more Monounsaturated Fat +437.5%
Contains more Polyunsaturated fat +114%
Contains less Saturated Fat -73.6%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains more Monounsaturated Fat +437.5%
Contains more Polyunsaturated fat +114%
Contains less Saturated Fat -73.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Kidney beans raw Opinion
Net carbs 71.13g 35.11g Wheat
Protein 13.68g 23.58g Kidney beans raw
Fats 2.47g 0.83g Wheat
Carbs 71.13g 60.01g Wheat
Calories 339kcal 333kcal Wheat
Sugar 2.23g Wheat
Fiber 24.9g Kidney beans raw
Calcium 34mg 143mg Kidney beans raw
Iron 3.52mg 8.2mg Kidney beans raw
Magnesium 144mg 140mg Wheat
Phosphorus 508mg 407mg Wheat
Potassium 431mg 1406mg Kidney beans raw
Sodium 2mg 24mg Wheat
Zinc 4.16mg 2.79mg Wheat
Copper 0.553mg 0.958mg Kidney beans raw
Manganese 3.012mg 1.021mg Wheat
Selenium 89.4µg 3.2µg Wheat
Vitamin E 0.22mg Kidney beans raw
Vitamin C 0mg 4.5mg Kidney beans raw
Vitamin B1 0.419mg 0.529mg Kidney beans raw
Vitamin B2 0.121mg 0.219mg Kidney beans raw
Vitamin B3 6.738mg 2.06mg Wheat
Vitamin B5 0.935mg 0.78mg Wheat
Vitamin B6 0.419mg 0.397mg Wheat
Folate 43µg 394µg Kidney beans raw
Vitamin K 19µg Kidney beans raw
Tryptophan 0.176mg 0.279mg Kidney beans raw
Threonine 0.366mg 0.992mg Kidney beans raw
Isoleucine 0.533mg 1.041mg Kidney beans raw
Leucine 0.934mg 1.882mg Kidney beans raw
Lysine 0.303mg 1.618mg Kidney beans raw
Methionine 0.221mg 0.355mg Kidney beans raw
Phenylalanine 0.681mg 1.275mg Kidney beans raw
Valine 0.594mg 1.233mg Kidney beans raw
Histidine 0.322mg 0.656mg Kidney beans raw
Saturated Fat 0.454g 0.12g Kidney beans raw
Monounsaturated Fat 0.344g 0.064g Wheat
Polyunsaturated fat 0.978g 0.457g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Kidney beans raw
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
60%
Kidney beans raw
Minerals Daily Need Coverage Score
168%
Wheat
130%
Kidney beans raw

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 22mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.8)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 0.334g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 28)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.