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Wheat vs. Green beans — In-Depth Nutrition Comparison

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How are wheat and green beans different?

  • Wheat has more selenium, manganese, phosphorus, copper, vitamin B3, iron, zinc, magnesium, vitamin B1, and vitamin B6 than green beans.
  • Daily need coverage for selenium for wheat is 162% higher.
  • Wheat contains 18 times more phosphorus than green beans. While wheat contains 508mg of phosphorus, green beans contain only 29mg.
  • Green beans have a lower glycemic index (20) than wheat (50).

Wheat, durum and Beans, snap, green, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Wheat vs Green 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +700%
Contains more PotassiumPotassium +195.2%
Contains more IronIron +441.5%
Contains more CopperCopper +870.2%
Contains more ZincZinc +1564%
Contains more PhosphorusPhosphorus +1651.7%
Contains more ManganeseManganese +956.8%
Contains more SeleniumSelenium +44600%
Contains more CalciumCalcium +29.4%
Contains less SodiumSodium -50%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin B1Vitamin B1 +466.2%
Contains more Vitamin B2Vitamin B2 +24.7%
Contains more Vitamin B3Vitamin B3 +997.4%
Contains more Vitamin B5Vitamin B5 +1163.5%
Contains more Vitamin B6Vitamin B6 +648.2%
Contains more FolateFolate +30.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Green beans DV% diff.
Selenium 89.4µg 0.2µg 162%
Manganese 3.012mg 0.285mg 119%
Phosphorus 508mg 29mg 68%
Copper 0.553mg 0.057mg 55%
Vitamin K 47.9µg 40%
Vitamin B3 6.738mg 0.614mg 38%
Iron 3.52mg 0.65mg 36%
Zinc 4.16mg 0.25mg 36%
Magnesium 144mg 18mg 30%
Vitamin B1 0.419mg 0.074mg 29%
Vitamin B6 0.419mg 0.056mg 28%
Protein 13.68g 1.89g 24%
Carbs 71.13g 7.88g 21%
Vitamin B5 0.935mg 0.074mg 17%
Calories 339kcal 35kcal 15%
Fiber 3.2g 13%
Vitamin C 0mg 9.7mg 11%
Potassium 431mg 146mg 8%
Polyunsaturated fat 0.978g 0.145g 6%
Vitamin A 0µg 32µg 4%
Choline 16.9mg 3%
Vitamin E 0.46mg 3%
Fats 2.47g 0.28g 3%
Folate 43µg 33µg 3%
Vitamin B2 0.121mg 0.097mg 2%
Saturated fat 0.454g 0.064g 2%
Calcium 34mg 44mg 1%
Monounsaturated fat 0.344g 0.011g 1%
Net carbs 71.13g 4.68g N/A
Sugar 3.63g N/A
Sodium 2mg 1mg 0%
Tryptophan 0.176mg 0.02mg 0%
Threonine 0.366mg 0.082mg 0%
Isoleucine 0.533mg 0.069mg 0%
Leucine 0.934mg 0.116mg 0%
Lysine 0.303mg 0.091mg 0%
Methionine 0.221mg 0.023mg 0%
Phenylalanine 0.681mg 0.069mg 0%
Valine 0.594mg 0.093mg 0%
Histidine 0.322mg 0.035mg 0%

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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +623.8%
Contains more FatsFats +782.1%
Contains more CarbsCarbs +802.7%
Contains more OtherOther +143.8%
Contains more WaterWater +715.5%

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +3027.3%
Contains more Poly. FatPolyunsaturated fat +574.5%
Contains less Sat. FatSaturated fat -85.9%

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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.