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Wheat vs. Green bean raw — In-Depth Nutrition Comparison

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How are wheat and green bean raw different?

  • Wheat is higher than green bean raw in selenium, manganese, phosphorus, copper, vitamin B3, zinc, iron, magnesium, vitamin B1, and vitamin B6.
  • Wheat covers your daily need for selenium, 161% more than green bean raw.
  • Wheat contains 17 times more zinc than green bean raw. Wheat contains 4.16mg of zinc, while green bean raw contains 0.24mg.
  • Wheat has a higher glycemic index (50) than green bean raw (20).

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

Infographic

Wheat  vs Green bean raw 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +476%
Contains more PotassiumPotassium +104.3%
Contains more IronIron +241.7%
Contains more CopperCopper +701.4%
Contains more ZincZinc +1633.3%
Contains more PhosphorusPhosphorus +1236.8%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +1294.4%
Contains more SeleniumSelenium +14800%
~equal in Calcium ~37mg

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin B1Vitamin B1 +411%
Contains more Vitamin B2Vitamin B2 +16.3%
Contains more Vitamin B3Vitamin B3 +818%
Contains more Vitamin B5Vitamin B5 +315.6%
Contains more Vitamin B6Vitamin B6 +197.2%
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

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% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +647.5%
Contains more FatsFats +1022.7%
Contains more CarbsCarbs +920.5%
Contains more OtherOther +169.7%
Contains more WaterWater +725.6%

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% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +3340%
Contains more Poly. FatPolyunsaturated fat +765.5%
Contains less Sat. FatSaturated fat -89%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Green bean raw
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 raw DV% diff.
Selenium 89.4µg 0.6µg 161%
Manganese 3.012mg 0.216mg 122%
Phosphorus 508mg 38mg 67%
Copper 0.553mg 0.069mg 54%
Vitamin B3 6.738mg 0.734mg 38%
Zinc 4.16mg 0.24mg 36%
Vitamin K 43µg 36%
Iron 3.52mg 1.03mg 31%
Vitamin B1 0.419mg 0.082mg 28%
Magnesium 144mg 25mg 28%
Protein 13.68g 1.83g 24%
Vitamin B6 0.419mg 0.141mg 21%
Carbs 71.13g 6.97g 21%
Calories 339kcal 31kcal 15%
Vitamin B5 0.935mg 0.225mg 14%
Vitamin C 0mg 12.2mg 14%
Fiber 2.7g 11%
Polyunsaturated fat 0.978g 0.113g 6%
Potassium 431mg 211mg 6%
Vitamin A 0µg 35µg 4%
Choline 15.3mg 3%
Vitamin E 0.41mg 3%
Folate 43µg 33µg 3%
Fats 2.47g 0.22g 3%
Saturated fat 0.454g 0.05g 2%
Fructose 1.39g 2%
Vitamin B2 0.121mg 0.104mg 1%
Monounsaturated fat 0.344g 0.01g 1%
Net carbs 71.13g 4.27g N/A
Calcium 34mg 37mg 0%
Sugar 3.26g N/A
Starch 0.88g 0%
Sodium 2mg 6mg 0%
Tryptophan 0.176mg 0.019mg 0%
Threonine 0.366mg 0.079mg 0%
Isoleucine 0.533mg 0.066mg 0%
Leucine 0.934mg 0.112mg 0%
Lysine 0.303mg 0.088mg 0%
Methionine 0.221mg 0.022mg 0%
Phenylalanine 0.681mg 0.067mg 0%
Valine 0.594mg 0.09mg 0%
Histidine 0.322mg 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Green bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
34%
Wheat
23%
Green bean raw
Minerals Daily Need Coverage Score
168%
Wheat
16%
Green bean raw

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 raw
Green bean raw is lower in Saturated fat (difference - 0.404g)
Which food is lower in glycemic index?
Green bean raw
Green bean raw 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

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 bean raw - 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.