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  6. Wheat gluten vs. Refried beans

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

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A recap on differences between wheat gluten and refried beans

  • Wheat gluten has more selenium, iron, phosphorus, and calcium; however, refried beans are higher in fiber, vitamin B6, vitamin C, potassium, and vitamin B1.
  • Wheat gluten covers your daily selenium needs 62% more than refried beans.
  • Refried beans contain 5 times less calcium than wheat gluten. Wheat gluten contains 142mg of calcium, while refried beans contain 29mg.
  • Wheat gluten has less sodium.
  • The glycemic index of wheat gluten is higher.

Food varieties used in this article are Vital wheat gluten and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Wheat gluten vs Refried 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more CalciumCalcium +389.7%
Contains more IronIron +261.1%
Contains more CopperCopper +41.1%
Contains more ZincZinc +46.6%
Contains more PhosphorusPhosphorus +182.6%
Contains less SodiumSodium -92.2%
Contains more SeleniumSelenium +584.5%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +219%

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
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 Refried beans DV% diff.
Protein 75.16g 4.98g 140%
Selenium 39.7µg 5.8µg 62%
Iron 5.2mg 1.44mg 47%
Phosphorus 260mg 92mg 24%
Histidine 153mg 22%
Sodium 29mg 370mg 15%
Calories 370kcal 90kcal 14%
Manganese 0.289mg 13%
Fiber 0.6g 3.7g 12%
Calcium 142mg 29mg 11%
Vitamin B6 0mg 0.103mg 8%
Vitamin C 0mg 6mg 7%
Potassium 100mg 319mg 6%
Copper 0.182mg 0.129mg 6%
Vitamin B1 0mg 0.076mg 6%
Vitamin B2 0mg 0.079mg 6%
Choline 21.2mg 4%
Vitamin B5 0mg 0.189mg 4%
Folate 0µg 11µg 3%
Starch 7.43g 3%
Vitamin K 0µg 2.1µg 2%
Saturated fat 0.272g 0.631g 2%
Polyunsaturated fat 0.81g 0.543g 2%
Vitamin B3 0mg 0.367mg 2%
Zinc 0.85mg 0.58mg 2%
Magnesium 25mg 35mg 2%
Vitamin E 0mg 0.09mg 1%
Monounsaturated fat 0.156g 0.601g 1%
Fats 1.85g 2.01g 0%
Carbs 13.79g 13.55g 0%
Net carbs 13.19g 9.85g N/A
Sugar 0g 0.54g N/A
Trans fat 0.016g N/A
Tryptophan 0.065mg 0%
Threonine 0.231mg 0%
Isoleucine 0.242mg 0%
Leucine 0.438mg 0%
Lysine 0.377mg 0%
Methionine 0.083mg 0%
Phenylalanine 0.297mg 0%
Valine 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g 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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +1409.2%
Contains more WaterWater +848.2%
Contains more OtherOther +71%
~equal in Fats ~2.01g
~equal in Carbs ~13.55g

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -56.9%
Contains more Poly. FatPolyunsaturated fat +49.2%
Contains more Mono. FatMonounsaturated fat +285.3%

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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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.