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Wheat vs Kidney bean - In-Depth Nutrition Comparison

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Summary of differences between Wheat and Kidney bean

  • Wheat has more Selenium, Manganese, Vitamin B3, Phosphorus, and Zinc, however Kidney bean is higher in Folate, Iron, Copper, Potassium, and Calcium.
  • Wheat covers your daily need of Selenium 157% more than Kidney bean.
  • Wheat has 3 times more Vitamin B3 than Kidney bean. While Wheat has 6.738mg of Vitamin B3, Kidney bean 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 bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
Wheat
4
:
4
Kidney bean
Kidney bean
Contains more Phosphorus +24.8%
Contains less Sodium -91.7%
Contains more Zinc +49.1%
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 11% 132% 103% 218% 39% 1% 114% 185%
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Contains more Phosphorus +24.8%
Contains less Sodium -91.7%
Contains more Zinc +49.1%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
Wheat
3
:
6
Kidney bean
Kidney bean
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 bean
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 bean
Kidney bean
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 bean
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 bean
Kidney bean
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 bean
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 most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wheat Kidney bean
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 bean Opinion
Net carbs 71.13g 35.11g Wheat
Protein 13.68g 23.58g Kidney bean
Fats 2.47g 0.83g Wheat
Carbs 71.13g 60.01g Wheat
Calories 339kcal 333kcal Wheat
Sugar 2.23g Wheat
Fiber 24.9g Kidney bean
Calcium 34mg 143mg Kidney bean
Iron 3.52mg 8.2mg Kidney bean
Magnesium 144mg 140mg Wheat
Phosphorus 508mg 407mg Wheat
Potassium 431mg 1406mg Kidney bean
Sodium 2mg 24mg Wheat
Zinc 4.16mg 2.79mg Wheat
Copper 0.553mg 0.958mg Kidney bean
Vitamin E 0.22mg Kidney bean
Vitamin C 0mg 4.5mg Kidney bean
Vitamin B1 0.419mg 0.529mg Kidney bean
Vitamin B2 0.121mg 0.219mg Kidney bean
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 bean
Vitamin K 19µg Kidney bean
Tryptophan 0.176mg 0.279mg Kidney bean
Threonine 0.366mg 0.992mg Kidney bean
Isoleucine 0.533mg 1.041mg Kidney bean
Leucine 0.934mg 1.882mg Kidney bean
Lysine 0.303mg 1.618mg Kidney bean
Methionine 0.221mg 0.355mg Kidney bean
Phenylalanine 0.681mg 1.275mg Kidney bean
Valine 0.594mg 1.233mg Kidney bean
Histidine 0.322mg 0.656mg Kidney bean
Saturated Fat 0.454g 0.12g Kidney bean
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 bean
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
37%
Wheat
60%
Kidney bean
Minerals Daily Need Coverage Score
100%
Wheat
143%
Kidney bean

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 bean
Kidney bean is lower in Saturated Fat (difference - 0.334g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Kidney bean - 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.