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Wheat vs Green bean - In-Depth Nutrition Comparison

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How are Wheat and Green bean different?

  • Wheat is higher than Green bean in Selenium, Manganese, Phosphorus, Copper, Vitamin B3, Zinc, Iron, Magnesium, Vitamin B1, and Vitamin B6.
  • Wheat covers your daily need of Selenium 161% more than Green bean.
  • Wheat contains 17 times more Zinc than Green bean. Wheat contains 4.16mg of Zinc, while Green bean contains 0.24mg.

Wheat, durum and Beans, snap, green, raw types were used in this article.

Infographic

Wheat vs Green 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
7
:
1
Green bean
Green bean
Contains more Iron +241.7%
Contains more Magnesium +476%
Contains more Phosphorus +1236.8%
Contains more Potassium +104.3%
Contains less Sodium -66.7%
Contains more Zinc +1633.3%
Contains more Copper +701.4%
Equal in Calcium - 37
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 18% 17% 19% 1% 7% 24%
Contains more Iron +241.7%
Contains more Magnesium +476%
Contains more Phosphorus +1236.8%
Contains more Potassium +104.3%
Contains less Sodium -66.7%
Contains more Zinc +1633.3%
Contains more Copper +701.4%
Equal in Calcium - 37

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
6
:
4
Green bean
Green bean
Contains more Vitamin B1 +411%
Contains more Vitamin B2 +16.3%
Contains more Vitamin B3 +818%
Contains more Vitamin B5 +315.6%
Contains more Vitamin B6 +197.2%
Contains more Folate +30.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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%
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
Contains more Vitamin B1 +411%
Contains more Vitamin B2 +16.3%
Contains more Vitamin B3 +818%
Contains more Vitamin B5 +315.6%
Contains more Vitamin B6 +197.2%
Contains more Folate +30.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
4
:
1
Green bean
Green bean
Contains more Protein +647.5%
Contains more Fats +1022.7%
Contains more Carbs +920.5%
Contains more Other +169.7%
Contains more Water +725.6%
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
Green bean
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more Protein +647.5%
Contains more Fats +1022.7%
Contains more Carbs +920.5%
Contains more Other +169.7%
Contains more Water +725.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Green bean
Green bean
Contains more Monounsaturated Fat +3340%
Contains more Polyunsaturated fat +765.5%
Contains less Saturated Fat -89%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Green bean
29% 6% 65%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.113 g
Contains more Monounsaturated Fat +3340%
Contains more Polyunsaturated fat +765.5%
Contains less Saturated Fat -89%

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 Green bean
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Green bean Opinion
Net carbs 71.13g 4.27g Wheat
Protein 13.68g 1.83g Wheat
Fats 2.47g 0.22g Wheat
Carbs 71.13g 6.97g Wheat
Calories 339kcal 31kcal Wheat
Starch 0.88g Green bean
Fructose 1.39g Green bean
Sugar 3.26g Wheat
Fiber 2.7g Green bean
Calcium 34mg 37mg Green bean
Iron 3.52mg 1.03mg Wheat
Magnesium 144mg 25mg Wheat
Phosphorus 508mg 38mg Wheat
Potassium 431mg 211mg Wheat
Sodium 2mg 6mg Wheat
Zinc 4.16mg 0.24mg Wheat
Copper 0.553mg 0.069mg Wheat
Vitamin A 0IU 690IU Green bean
Vitamin A RAE 0µg 35µg Green bean
Vitamin E 0.41mg Green bean
Vitamin C 0mg 12.2mg Green bean
Vitamin B1 0.419mg 0.082mg Wheat
Vitamin B2 0.121mg 0.104mg Wheat
Vitamin B3 6.738mg 0.734mg Wheat
Vitamin B5 0.935mg 0.225mg Wheat
Vitamin B6 0.419mg 0.141mg Wheat
Folate 43µg 33µg Wheat
Vitamin K 43µg Green bean
Tryptophan 0.176mg 0.019mg Wheat
Threonine 0.366mg 0.079mg Wheat
Isoleucine 0.533mg 0.066mg Wheat
Leucine 0.934mg 0.112mg Wheat
Lysine 0.303mg 0.088mg Wheat
Methionine 0.221mg 0.022mg Wheat
Phenylalanine 0.681mg 0.067mg Wheat
Valine 0.594mg 0.09mg Wheat
Histidine 0.322mg 0.034mg Wheat
Saturated Fat 0.454g 0.05g Green bean
Monounsaturated Fat 0.344g 0.01g Wheat
Polyunsaturated fat 0.978g 0.113g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Green 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
27%
Green bean
Minerals Daily Need Coverage Score
100%
Wheat
17%
Green bean

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 3.26g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 4mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.4)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.404g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 30)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.