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Wheat vs. Soup beans — In-Depth Nutrition Comparison

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Summary of differences between wheat and soup beans

  • Wheat has more selenium, manganese, phosphorus, copper, vitamin B3, zinc, vitamin B1, magnesium, and vitamin B6; however, soup beans are higher in vitamin A.
  • Wheat covers your daily need for selenium, 150% more than soup beans.
  • Wheat has 10 times more manganese than soup beans. While wheat has 3.012mg of manganese, soup beans have only 0.29mg.
  • The glycemic index of soup beans is higher.

These are the specific foods used in this comparison Wheat, durum and Soup, bean with ham, canned, chunky, ready-to-serve.

Infographic

Wheat  vs Soup 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Contains more MagnesiumMagnesium +657.9%
Contains more PotassiumPotassium +146.3%
Contains more IronIron +164.7%
Contains more CopperCopper +245.6%
Contains more ZincZinc +845.5%
Contains more PhosphorusPhosphorus +761%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +938.6%
Contains more SeleniumSelenium +1195.7%
~equal in Calcium ~32mg

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Contains more Vitamin B1Vitamin B1 +598.3%
Contains more Vitamin B2Vitamin B2 +101.7%
Contains more Vitamin B3Vitamin B3 +862.6%
Contains more Vitamin B5Vitamin B5 +2237.5%
Contains more Vitamin B6Vitamin B6 +738%
Contains more FolateFolate +258.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more ProteinProtein +163.6%
Contains more CarbsCarbs +537.4%
Contains more OtherOther +17.1%
Contains more FatsFats +41.7%
Contains more WaterWater +618.7%

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
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
Contains less Sat. FatSaturated fat -66.9%
Contains more Poly. FatPolyunsaturated fat +150.8%
Contains more Mono. FatMonounsaturated fat +359.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Soup beans DV% diff.
Selenium 89.4µg 6.9µg 150%
Manganese 3.012mg 0.29mg 118%
Phosphorus 508mg 59mg 64%
Copper 0.553mg 0.16mg 44%
Vitamin B3 6.738mg 0.7mg 38%
Zinc 4.16mg 0.44mg 34%
Vitamin B1 0.419mg 0.06mg 30%
Magnesium 144mg 19mg 30%
Vitamin B6 0.419mg 0.05mg 28%
Iron 3.52mg 1.33mg 27%
Carbs 71.13g 11.16g 20%
Vitamin B5 0.935mg 0.04mg 18%
Fiber 4.6g 18%
Sodium 2mg 400mg 17%
Protein 13.68g 5.19g 17%
Calories 339kcal 95kcal 12%
Vitamin A 0µg 81µg 9%
Folate 43µg 12µg 8%
Potassium 431mg 175mg 8%
Vitamin B2 0.121mg 0.06mg 5%
Polyunsaturated fat 0.978g 0.39g 4%
Saturated fat 0.454g 1.37g 4%
Monounsaturated fat 0.344g 1.58g 3%
Cholesterol 0mg 9mg 3%
Fats 2.47g 3.5g 2%
Vitamin C 0mg 1.8mg 2%
Vitamin B12 0µg 0.03µg 1%
Net carbs 71.13g 6.56g N/A
Calcium 34mg 32mg 0%
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Soup beans
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
8%
Soup beans
Minerals Daily Need Coverage Score
168%
Wheat
31%
Soup beans

Comparison summary

Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 398mg)
Which food is lower in Saturated fat?
Wheat
Wheat is lower in Saturated fat (difference - 0.916g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
Which food is cheaper?
Soup beans
Soup beans is cheaper (difference - $0.4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.