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

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Important differences between wheat gluten and white beans

  • Wheat gluten has more selenium, phosphorus, and iron; however, white beans is richer in fiber, folate, potassium, copper, vitamin B1, magnesium, and vitamin B6.
  • Wheat gluten's daily need coverage for selenium is 70% more.
  • Wheat gluten contains 2 times more phosphorus than white beans. Wheat gluten contains 260mg of phosphorus, while white beans contains 113mg.

The food varieties used in the comparison are Vital wheat gluten and Beans, white, mature seeds, cooked, boiled, without salt.

Infographic

Wheat gluten vs White beans 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.
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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
Contains more CalciumCalcium +57.8%
Contains more IronIron +40.5%
Contains more PhosphorusPhosphorus +130.1%
Contains more SeleniumSelenium +2953.8%
Contains more MagnesiumMagnesium +152%
Contains more PotassiumPotassium +461%
Contains more CopperCopper +57.7%
Contains more ZincZinc +62.4%
Contains less SodiumSodium -79.3%

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 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
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 C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat gluten White beans DV% diff.
Protein 75.16g 9.73g 131%
Selenium 39.7µg 1.3µg 70%
Manganese 0.636mg 28%
Fiber 0.6g 6.3g 23%
Phosphorus 260mg 113mg 21%
Folate 0µg 81µg 20%
Iron 5.2mg 3.7mg 19%
Potassium 100mg 561mg 14%
Calories 370kcal 139kcal 12%
Copper 0.182mg 0.287mg 12%
Vitamin B1 0mg 0.118mg 10%
Magnesium 25mg 63mg 9%
Vitamin B6 0mg 0.093mg 7%
Vitamin E 0mg 0.94mg 6%
Choline 35.1mg 6%
Calcium 142mg 90mg 5%
Zinc 0.85mg 1.38mg 5%
Vitamin B5 0mg 0.229mg 5%
Polyunsaturated fat 0.81g 0.152g 4%
Vitamin B2 0mg 0.046mg 4%
Carbs 13.79g 25.09g 4%
Vitamin K 0µg 3.5µg 3%
Fats 1.85g 0.35g 2%
Vitamin B3 0mg 0.14mg 1%
Sodium 29mg 6mg 1%
Saturated fat 0.272g 0.091g 1%
Net carbs 13.19g 18.79g N/A
Sugar 0g 0.34g N/A
Monounsaturated fat 0.156g 0.031g 0%
Tryptophan 0.115mg 0%
Threonine 0.409mg 0%
Isoleucine 0.429mg 0%
Leucine 0.776mg 0%
Lysine 0.668mg 0%
Methionine 0.146mg 0%
Phenylalanine 0.526mg 0%
Valine 0.509mg 0%
Histidine 0.271mg 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
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more ProteinProtein +672.5%
Contains more FatsFats +428.6%
Contains more CarbsCarbs +81.9%
Contains more WaterWater +669.3%
Contains more OtherOther +75%

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
33% 11% 55%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
Contains more Mono. FatMonounsaturated fat +403.2%
Contains more Poly. FatPolyunsaturated fat +432.9%
Contains less Sat. FatSaturated fat -66.5%

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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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.