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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 is richer in Folate.
  • Daily need coverage for Selenium from Wheat is 157% higher.
  • Wheat contains 10 times more Vitamin B3 than Navy beans. Wheat contains 6.738mg of Vitamin B3, while Navy beans contains 0.649mg.

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.
Contains more Iron +49.2%
Contains more Magnesium +171.7%
Contains more Phosphorus +252.8%
Contains more Potassium +10.8%
Contains more Zinc +303.9%
Contains more Copper +163.3%
Contains more Manganese +471.5%
Contains more Selenium +2982.8%
Contains more Calcium +102.9%
Contains less Sodium -100%
Equal in Potassium - 389
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Contains more Iron +49.2%
Contains more Magnesium +171.7%
Contains more Phosphorus +252.8%
Contains more Potassium +10.8%
Contains more Zinc +303.9%
Contains more Copper +163.3%
Contains more Manganese +471.5%
Contains more Selenium +2982.8%
Contains more Calcium +102.9%
Contains less Sodium -100%
Equal in Potassium - 389

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 B1 +76.8%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B3 +938.2%
Contains more Vitamin B5 +251.5%
Contains more Vitamin B6 +203.6%
Contains more Vitamin C +∞%
Contains more Folate +225.6%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Contains more Vitamin B1 +76.8%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B3 +938.2%
Contains more Vitamin B5 +251.5%
Contains more Vitamin B6 +203.6%
Contains more Vitamin C +∞%
Contains more Folate +225.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +66.2%
Contains more Fats +298.4%
Contains more Carbs +173.1%
Contains more Other +38%
Contains more Water +483.3%
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 Protein +66.2%
Contains more Fats +298.4%
Contains more Carbs +173.1%
Contains more Other +38%
Contains more Water +483.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +142.3%
Contains more Polyunsaturated fat +99.6%
Contains less Saturated Fat -78.4%
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Contains more Monounsaturated Fat +142.3%
Contains more Polyunsaturated fat +99.6%
Contains less Saturated Fat -78.4%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Navy beans
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
20%
Navy beans
Minerals Daily Need Coverage Score
168%
Wheat
43%
Navy beans

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.37g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.9)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.356g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 11)
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. 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.