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  6. Wheat gluten vs. Kidney beans

Wheat gluten vs. Kidney beans — In-Depth Nutrition Comparison

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Significant differences between wheat gluten and kidney beans

  • Wheat gluten has more protein, selenium, iron, phosphorus, and calcium; however, kidney beans are richer in folate, fiber, vitamin B1, vitamin B6, and potassium.
  • Wheat gluten covers your daily protein needs 158% more than kidney beans.
  • Kidney beans have 36 times less selenium than wheat gluten. Wheat gluten has 39.7µg of selenium, while kidney beans have 1.1µg.
  • Wheat gluten has a higher glycemic index. The glycemic index of wheat gluten is 64, while the glycemic index of kidney beans is 22.

Specific food types used in this comparison are Vital wheat gluten and Beans, kidney, all types, mature seeds, cooked, boiled, without salt.

Infographic

Wheat gluten vs Kidney beans infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Contains more CalciumCalcium +305.7%
Contains more IronIron +134.2%
Contains more PhosphorusPhosphorus +88.4%
Contains more SeleniumSelenium +3509.1%
Contains more MagnesiumMagnesium +68%
Contains more PotassiumPotassium +305%
Contains more CopperCopper +18.7%
Contains more ZincZinc +17.6%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4% 0% 0% 0.6% 40% 13% 11% 13% 28% 0% 21% 98%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat gluten Kidney beans DV% diff.
Protein 75.16g 8.67g 133%
Selenium 39.7µg 1.1µg 70%
Iron 5.2mg 2.22mg 37%
Folate 0µg 130µg 33%
Fiber 0.6g 6.4g 23%
Manganese 0.43mg 19%
Phosphorus 260mg 138mg 17%
Vitamin B1 0mg 0.16mg 13%
Calories 370kcal 127kcal 12%
Calcium 142mg 35mg 11%
Potassium 100mg 405mg 9%
Vitamin B6 0mg 0.12mg 9%
Vitamin K 0µg 8.4µg 7%
Choline 30.5mg 6%
Magnesium 25mg 42mg 4%
Copper 0.182mg 0.216mg 4%
Vitamin B2 0mg 0.058mg 4%
Vitamin B3 0mg 0.578mg 4%
Vitamin B5 0mg 0.22mg 4%
Polyunsaturated fat 0.81g 0.278g 4%
Carbs 13.79g 22.8g 3%
Fats 1.85g 0.5g 2%
Vitamin C 0mg 1.2mg 1%
Zinc 0.85mg 1mg 1%
Sodium 29mg 1mg 1%
Saturated fat 0.272g 0.073g 1%
Protein per 100 calories 20g 6.8g N/A
Calories per 10 g protein 49kcal 146kcal N/A
Weight per 100 calories 27g 79g N/A
Net carbs 13.19g 16.4g N/A
Sugar 0g 0.32g N/A
Vitamin E 0mg 0.03mg 0%
Monounsaturated fat 0.156g 0.039g 0%
Tryptophan 0.104mg 0%
Threonine 0.319mg 0%
Isoleucine 0.41mg 0%
Leucine 0.736mg 0%
Lysine 0.607mg 0%
Methionine 0.113mg 0%
Phenylalanine 0.511mg 0%
Valine 0.5mg 0%
Histidine 0.238mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more ProteinProtein +766.9%
Contains more FatsFats +270%
Contains more CarbsCarbs +65.3%
Contains more WaterWater +716.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +191.4%
Contains less Sat. FatSaturated fat -73.2%

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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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/nutrients
  2. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.