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

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How are wheat gluten and winged beans different?

  • Wheat gluten is richer in selenium, phosphorus, and iron, while winged beans is higher in copper, vitamin B1, vitamin B2, magnesium, zinc, potassium, and vitamin B3.
  • Wheat gluten covers your daily need for selenium, 67% more than winged beans.
  • Wheat gluten contains 2 times more phosphorus than winged beans. Wheat gluten contains 260mg of phosphorus, while winged beans contains 153mg.
  • Wheat gluten has a higher glycemic index (64) than winged beans (32).

Vital wheat gluten and Winged beans, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Wheat gluten vs Winged 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 39% 43% 25% 162% 258% 39% 66% 1.7% 156% 16%
Contains more IronIron +20.1%
Contains more PhosphorusPhosphorus +69.9%
Contains more SeleniumSelenium +1269%
Contains more MagnesiumMagnesium +116%
Contains more PotassiumPotassium +180%
Contains more CopperCopper +324.7%
Contains more ZincZinc +69.4%
Contains less SodiumSodium -55.2%
~equal in Calcium ~142mg

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% 0% 0% 74% 30% 16% 9.4% 11% 0% 0% 7.5% 0%
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 FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Wheat gluten Winged beans DV% diff.
Protein 75.16g 10.62g 129%
Selenium 39.7µg 2.9µg 67%
Copper 0.182mg 0.773mg 66%
Manganese 1.199mg 52%
Vitamin B1 0mg 0.295mg 25%
Phosphorus 260mg 153mg 15%
Calories 370kcal 147kcal 11%
Iron 5.2mg 4.33mg 11%
Vitamin B2 0mg 0.129mg 10%
Magnesium 25mg 54mg 7%
Fats 1.85g 5.84g 6%
Zinc 0.85mg 1.44mg 5%
Polyunsaturated fat 0.81g 1.551g 5%
Monounsaturated fat 0.156g 2.153g 5%
Potassium 100mg 280mg 5%
Vitamin B3 0mg 0.83mg 5%
Vitamin B6 0mg 0.047mg 4%
Folate 0µg 10µg 3%
Saturated fat 0.272g 0.825g 3%
Vitamin B5 0mg 0.156mg 3%
Fiber 0.6g 2%
Sodium 29mg 13mg 1%
Net carbs 13.19g 14.94g N/A
Carbs 13.79g 14.94g 0%
Calcium 142mg 142mg 0%
Tryptophan 0.233mg 0%
Threonine 0.36mg 0%
Isoleucine 0.448mg 0%
Leucine 0.762mg 0%
Lysine 0.652mg 0%
Methionine 0.109mg 0%
Phenylalanine 0.436mg 0%
Valine 0.467mg 0%
Histidine 0.241mg 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
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
Contains more ProteinProtein +607.7%
Contains more FatsFats +215.7%
Contains more WaterWater +719.4%
Contains more OtherOther +41%
~equal in Carbs ~14.94g

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
18% 48% 34%
Saturated fat: Sat. Fat 0.825 g
Monounsaturated fat: Mono. Fat 2.153 g
Polyunsaturated fat: Poly. Fat 1.551 g
Contains less Sat. FatSaturated fat -67%
Contains more Mono. FatMonounsaturated fat +1280.1%
Contains more Poly. FatPolyunsaturated fat +91.5%

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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. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.