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
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 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% |
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 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.68 g
Fats:
2.47 g
Carbs:
71.13 g
Water:
10.94 g
Other:
1.78 g
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
Saturated fat:
Sat. Fat
0.454 g
Monounsaturated fat:
Mono. Fat
0.344 g
Polyunsaturated fat:
Poly. Fat
0.978 g
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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price |
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| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
8%
Minerals Daily Need Coverage Score
168%
31%
Comparison summary
Which food is lower in Cholesterol?
Wheat is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Wheat contains less Sodium (difference - 398mg)
Which food is lower in Saturated fat?
Wheat is lower in Saturated fat (difference - 0.916g)
Which food is lower in glycemic index?
Wheat is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food is richer in vitamins?
Wheat is relatively richer in vitamins
Which food is cheaper?
Soup beans is cheaper (difference - $0.4)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)