Wheat gluten vs. Beans — In-Depth Nutrition Comparison
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Differences between wheat gluten and beans
- Wheat gluten has more selenium, iron, phosphorus, and calcium, while beans have more fiber, vitamin B1, vitamin B6, folate, potassium, and zinc.
- Wheat gluten's daily need coverage for selenium is 64% higher.
- Beans contain 18 times less iron than wheat gluten. Wheat gluten contains 5.2mg of iron, while beans contain 0.29mg.
- Beans have a lower glycemic index. The glycemic index of beans is 33, while the glycemic index of wheat gluten is 64.
The food types used in this comparison are Vital wheat gluten and Beans, baked, canned, no salt added.
Infographic
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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 CalciumCalcium | +184% |
| Contains more IronIron | +1693.1% |
| Contains more PhosphorusPhosphorus | +150% |
| Contains more SeleniumSelenium | +782.2% |
| Contains more MagnesiumMagnesium | +28% |
| Contains more PotassiumPotassium | +196% |
| Contains more CopperCopper | +13.2% |
| Contains more ZincZinc | +64.7% |
| Contains less SodiumSodium | -96.6% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Protein | 75.16g | 4.8g | 141% |
| Selenium | 39.7µg | 4.5µg | 64% |
| Iron | 5.2mg | 0.29mg | 61% |
| Phosphorus | 260mg | 104mg | 22% |
| Fiber | 0.6g | 5.5g | 20% |
| Vitamin B1 | 0mg | 0.15mg | 13% |
| Calories | 370kcal | 105kcal | 13% |
| Vitamin B6 | 0mg | 0.13mg | 10% |
| Calcium | 142mg | 50mg | 9% |
| Potassium | 100mg | 296mg | 6% |
| Choline | 30.8mg | 6% | |
| Folate | 0µg | 24µg | 6% |
| Vitamin B2 | 0mg | 0.06mg | 5% |
| Zinc | 0.85mg | 1.4mg | 5% |
| Polyunsaturated fat | 0.81g | 0.172g | 4% |
| Vitamin B3 | 0mg | 0.43mg | 3% |
| Copper | 0.182mg | 0.206mg | 3% |
| Vitamin C | 0mg | 3.1mg | 3% |
| Fats | 1.85g | 0.4g | 2% |
| Carbs | 13.79g | 20.49g | 2% |
| Magnesium | 25mg | 32mg | 2% |
| Sodium | 29mg | 1mg | 1% |
| Vitamin A | 0µg | 5µg | 1% |
| Vitamin E | 0mg | 0.15mg | 1% |
| Vitamin K | 0µg | 0.8µg | 1% |
| Saturated fat | 0.272g | 0.103g | 1% |
| Net carbs | 13.19g | 14.99g | N/A |
| Sugar | 0g | 7.78g | N/A |
| Monounsaturated fat | 0.156g | 0.035g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
75.16 g
Fats:
1.85 g
Carbs:
13.79 g
Water:
8.2 g
Other:
1 g
Protein:
4.8 g
Fats:
0.4 g
Carbs:
20.49 g
Water:
72.6 g
Other:
1.71 g
| Contains more ProteinProtein | +1465.8% |
| Contains more FatsFats | +362.5% |
| Contains more CarbsCarbs | +48.6% |
| Contains more WaterWater | +785.4% |
| Contains more OtherOther | +71% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.272 g
Monounsaturated fat:
Mono. Fat
0.156 g
Polyunsaturated fat:
Poly. Fat
0.81 g
Saturated fat:
Sat. Fat
0.103 g
Monounsaturated fat:
Mono. Fat
0.035 g
Polyunsaturated fat:
Poly. Fat
0.172 g
| Contains more Mono. FatMonounsaturated fat | +345.7% |
| Contains more Poly. FatPolyunsaturated fat | +370.9% |
| Contains less Sat. FatSaturated fat | -62.1% |
