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  6. Wheat gluten vs. Navy beans

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

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Significant differences between wheat gluten and navy beans

  • Wheat gluten has more selenium, iron, phosphorus, and calcium; however, navy beans are richer in fiber, folate, vitamin B1, vitamin B6, potassium, and magnesium.
  • Wheat gluten covers your daily selenium needs 67% more than navy beans.
  • Navy beans have 2 times less iron than wheat gluten. Wheat gluten has 5.2mg of iron, while navy beans have 2.36mg.
  • Wheat gluten has a higher glycemic index. The glycemic index of wheat gluten is 64, while the glycemic index of navy beans is 39.

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

Infographic

Wheat gluten vs Navy 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 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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Contains more CalciumCalcium +105.8%
Contains more IronIron +120.3%
Contains more PhosphorusPhosphorus +80.6%
Contains more SeleniumSelenium +1269%
Contains more MagnesiumMagnesium +112%
Contains more PotassiumPotassium +289%
Contains more CopperCopper +15.4%
Contains more ZincZinc +21.2%
Contains less SodiumSodium -100%

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% 0% 0% 0% 0% 0% 0% 0% 0% 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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
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 A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat gluten Navy beans DV% diff.
Protein 75.16g 8.23g 134%
Selenium 39.7µg 2.9µg 67%
Fiber 0.6g 10.5g 40%
Iron 5.2mg 2.36mg 36%
Folate 0µg 140µg 35%
Manganese 0.527mg 23%
Vitamin B1 0mg 0.237mg 20%
Phosphorus 260mg 144mg 17%
Calories 370kcal 140kcal 12%
Vitamin B6 0mg 0.138mg 11%
Potassium 100mg 389mg 9%
Choline 44.7mg 8%
Calcium 142mg 69mg 7%
Magnesium 25mg 53mg 7%
Starch 15.4g 6%
Vitamin B2 0mg 0.066mg 5%
Vitamin B5 0mg 0.266mg 5%
Carbs 13.79g 26.05g 4%
Vitamin B3 0mg 0.649mg 4%
Copper 0.182mg 0.21mg 3%
Zinc 0.85mg 1.03mg 2%
Polyunsaturated fat 0.81g 0.49g 2%
Fats 1.85g 0.62g 2%
Saturated fat 0.272g 0.098g 1%
Vitamin K 0µg 0.6µg 1%
Vitamin C 0mg 0.9mg 1%
Sodium 29mg 0mg 1%
Net carbs 13.19g 15.55g N/A
Sugar 0g 0.37g N/A
Vitamin E 0mg 0.01mg 0%
Monounsaturated fat 0.156g 0.142g 0%
Tryptophan 0.1mg 0%
Threonine 0.289mg 0%
Isoleucine 0.387mg 0%
Leucine 0.7mg 0%
Lysine 0.52mg 0%
Methionine 0.111mg 0%
Phenylalanine 0.471mg 0%
Valine 0.504mg 0%
Histidine 0.206mg 0%
Omega-3 - ALA 0.177g N/A

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
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more ProteinProtein +813.2%
Contains more FatsFats +198.4%
Contains more CarbsCarbs +88.9%
Contains more WaterWater +678.2%
Contains more OtherOther +29%

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
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Contains more Poly. FatPolyunsaturated fat +65.3%
Contains less Sat. FatSaturated fat -64%
~equal in Monounsaturated fat ~0.142g

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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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.