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  6. Wheat vs. Navy beans

Wheat vs. Navy beans — In-Depth Nutrition Comparison

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The main differences between wheat and navy beans

  • Wheat is richer in selenium, manganese, phosphorus, copper, vitamin B3, zinc, magnesium, vitamin B6, and vitamin B1, yet navy beans are richer in folate.
  • Daily need coverage for selenium for wheat is 157% higher.
  • Wheat contains 10 times more vitamin B3 than navy beans. Wheat contains 6.738mg of vitamin B3, while navy beans contain 0.649mg.
  • Navy beans have a lower glycemic index than wheat .

Food types used in this article are Wheat, durum and Beans, navy, mature seeds, cooked, boiled, without salt.

Infographic

Wheat vs Navy 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.
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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Contains more MagnesiumMagnesium +171.7%
Contains more IronIron +49.2%
Contains more CopperCopper +163.3%
Contains more ZincZinc +303.9%
Contains more PhosphorusPhosphorus +252.8%
Contains more ManganeseManganese +471.5%
Contains more SeleniumSelenium +2982.8%
Contains more CalciumCalcium +102.9%
Contains less SodiumSodium -100%
~equal in Potassium ~389mg

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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Contains more Vitamin B1Vitamin B1 +76.8%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B3Vitamin B3 +938.2%
Contains more Vitamin B5Vitamin B5 +251.5%
Contains more Vitamin B6Vitamin B6 +203.6%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +225.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Navy beans DV% diff.
Selenium 89.4µg 2.9µg 157%
Manganese 3.012mg 0.527mg 108%
Phosphorus 508mg 144mg 52%
Fiber 10.5g 42%
Vitamin B3 6.738mg 0.649mg 38%
Copper 0.553mg 0.21mg 38%
Zinc 4.16mg 1.03mg 28%
Folate 43µg 140µg 24%
Vitamin B6 0.419mg 0.138mg 22%
Magnesium 144mg 53mg 22%
Vitamin B1 0.419mg 0.237mg 15%
Carbs 71.13g 26.05g 15%
Iron 3.52mg 2.36mg 15%
Vitamin B5 0.935mg 0.266mg 13%
Protein 13.68g 8.23g 11%
Calories 339kcal 140kcal 10%
Choline 44.7mg 8%
Starch 15.4g 6%
Vitamin B2 0.121mg 0.066mg 4%
Calcium 34mg 69mg 4%
Fats 2.47g 0.62g 3%
Polyunsaturated fat 0.978g 0.49g 3%
Saturated fat 0.454g 0.098g 2%
Monounsaturated fat 0.344g 0.142g 1%
Potassium 431mg 389mg 1%
Vitamin C 0mg 0.9mg 1%
Vitamin K 0.6µg 1%
Net carbs 71.13g 15.55g N/A
Sugar 0.37g N/A
Sodium 2mg 0mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.176mg 0.1mg 0%
Threonine 0.366mg 0.289mg 0%
Isoleucine 0.533mg 0.387mg 0%
Leucine 0.934mg 0.7mg 0%
Lysine 0.303mg 0.52mg 0%
Methionine 0.221mg 0.111mg 0%
Phenylalanine 0.681mg 0.471mg 0%
Valine 0.594mg 0.504mg 0%
Histidine 0.322mg 0.206mg 0%
Omega-3 - ALA 0.177g N/A

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% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more ProteinProtein +66.2%
Contains more FatsFats +298.4%
Contains more CarbsCarbs +173.1%
Contains more OtherOther +38%
Contains more WaterWater +483.3%

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
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Contains more Mono. FatMonounsaturated fat +142.3%
Contains more Poly. FatPolyunsaturated fat +99.6%
Contains less Sat. FatSaturated fat -78.4%

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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.