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 for 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.
- The glycemic index of wheat is higher.
These are the specific foods used in this comparison Wheat, durum and Beans, kidney, all types, 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 | +49.1% |
| Contains more PhosphorusPhosphorus | +24.8% |
| Contains less SodiumSodium | -91.7% |
| Contains more ManganeseManganese | +195% |
| Contains more SeleniumSelenium | +2693.8% |
| Contains more CalciumCalcium | +320.6% |
| Contains more PotassiumPotassium | +226.2% |
| Contains more IronIron | +133% |
| Contains more CopperCopper | +73.2% |
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 | +227.1% |
| Contains more Vitamin B5Vitamin B5 | +19.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +26.3% |
| Contains more Vitamin B2Vitamin B2 | +81% |
| Contains more FolateFolate | +816.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 89.4µg | 3.2µg | 157% |
| Fiber | 24.9g | 100% | |
| Folate | 43µg | 394µg | 88% |
| Manganese | 3.012mg | 1.021mg | 87% |
| Iron | 3.52mg | 8.2mg | 59% |
| Copper | 0.553mg | 0.958mg | 45% |
| Vitamin B3 | 6.738mg | 2.06mg | 29% |
| Potassium | 431mg | 1406mg | 29% |
| Protein | 13.68g | 23.58g | 20% |
| Vitamin K | 19µg | 16% | |
| Phosphorus | 508mg | 407mg | 14% |
| Zinc | 4.16mg | 2.79mg | 12% |
| Calcium | 34mg | 143mg | 11% |
| Vitamin B1 | 0.419mg | 0.529mg | 9% |
| Vitamin B2 | 0.121mg | 0.219mg | 8% |
| Vitamin C | 0mg | 4.5mg | 5% |
| Carbs | 71.13g | 60.01g | 4% |
| Polyunsaturated fat | 0.978g | 0.457g | 3% |
| Vitamin B5 | 0.935mg | 0.78mg | 3% |
| Fats | 2.47g | 0.83g | 3% |
| Saturated fat | 0.454g | 0.12g | 2% |
| Vitamin B6 | 0.419mg | 0.397mg | 2% |
| Monounsaturated fat | 0.344g | 0.064g | 1% |
| Sodium | 2mg | 24mg | 1% |
| Vitamin E | 0.22mg | 1% | |
| Magnesium | 144mg | 140mg | 1% |
| Calories | 339kcal | 333kcal | 0% |
| Net carbs | 71.13g | 35.11g | N/A |
| Sugar | 2.23g | N/A | |
| Tryptophan | 0.176mg | 0.279mg | 0% |
| Threonine | 0.366mg | 0.992mg | 0% |
| Isoleucine | 0.533mg | 1.041mg | 0% |
| Leucine | 0.934mg | 1.882mg | 0% |
| Lysine | 0.303mg | 1.618mg | 0% |
| Methionine | 0.221mg | 0.355mg | 0% |
| Phenylalanine | 0.681mg | 1.275mg | 0% |
| Valine | 0.594mg | 1.233mg | 0% |
| Histidine | 0.322mg | 0.656mg | 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:
23.58 g
Fats:
0.83 g
Carbs:
60.01 g
Water:
11.75 g
Other:
3.83 g
| Contains more FatsFats | +197.6% |
| Contains more CarbsCarbs | +18.5% |
| Contains more ProteinProtein | +72.4% |
| Contains more OtherOther | +115.2% |
~equal in
Water
~11.75g
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
0.12 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.457 g
| Contains more Mono. FatMonounsaturated fat | +437.5% |
| Contains more Poly. FatPolyunsaturated fat | +114% |
| Contains less Sat. FatSaturated fat | -73.6% |