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  6. Wheat gluten vs. Yardlong beans

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

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Important differences between Wheat gluten and Yardlong beans

  • Wheat gluten has more Selenium, Iron, Phosphorus, Copper, and Calcium, however, Yardlong beans is richer in Vitamin C, Folate, Vitamin B2, Vitamin B1, and Potassium.
  • Wheat gluten's daily need coverage for Selenium is 69% more.
  • Wheat gluten contains 5 times more Iron than Yardlong beans. Wheat gluten contains 5.2mg of Iron, while Yardlong beans contains 0.98mg.

The food varieties used in the comparison are Vital wheat gluten and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Wheat gluten vs Yardlong 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.
Wheat gluten
Wheat gluten
6
:
4
Yardlong beans
Yardlong beans
Contains more Calcium +222.7%
Contains more Iron +430.6%
Contains more Phosphorus +356.1%
Contains more Zinc +136.1%
Contains more Copper +287.2%
Contains more Selenium +2546.7%
Contains more Magnesium +68%
Contains more Potassium +190%
Contains less Sodium -86.2%
Wheat gluten
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Yardlong beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Calcium +222.7%
Contains more Iron +430.6%
Contains more Phosphorus +356.1%
Contains more Zinc +136.1%
Contains more Copper +287.2%
Contains more Selenium +2546.7%
Contains more Magnesium +68%
Contains more Potassium +190%
Contains less Sodium -86.2%

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.
Wheat gluten
Wheat gluten
2
:
8
Yardlong beans
Yardlong beans
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Wheat gluten
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Yardlong beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat gluten
Wheat gluten
4
:
1
Yardlong beans
Yardlong beans
Contains more Protein +2870.8%
Contains more Fats +1750%
Contains more Carbs +50.2%
Contains more Other +38.9%
Contains more Water +966.7%
Wheat gluten
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Yardlong beans
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more Protein +2870.8%
Contains more Fats +1750%
Contains more Carbs +50.2%
Contains more Other +38.9%
Contains more Water +966.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat gluten
Wheat gluten
2
:
1
Yardlong beans
Yardlong beans
Contains more Monounsaturated Fat +1633.3%
Contains more Polyunsaturated fat +1828.6%
Contains less Saturated Fat -90.4%
Wheat gluten
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
Yardlong beans
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +1633.3%
Contains more Polyunsaturated fat +1828.6%
Contains less Saturated Fat -90.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat gluten Yardlong beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wheat gluten Yardlong beans Opinion
Net carbs 13.19g 9.18g Wheat gluten
Protein 75.16g 2.53g Wheat gluten
Fats 1.85g 0.1g Wheat gluten
Carbs 13.79g 9.18g Wheat gluten
Calories 370kcal 47kcal Wheat gluten
Fiber 0.6g Wheat gluten
Calcium 142mg 44mg Wheat gluten
Iron 5.2mg 0.98mg Wheat gluten
Magnesium 25mg 42mg Yardlong beans
Phosphorus 260mg 57mg Wheat gluten
Potassium 100mg 290mg Yardlong beans
Sodium 29mg 4mg Yardlong beans
Zinc 0.85mg 0.36mg Wheat gluten
Copper 0.182mg 0.047mg Wheat gluten
Manganese 0.201mg Yardlong beans
Selenium 39.7µg 1.5µg Wheat gluten
Vitamin A 0IU 450IU Yardlong beans
Vitamin A RAE 0µg 23µg Yardlong beans
Vitamin C 0mg 16.2mg Yardlong beans
Vitamin B1 0mg 0.085mg Yardlong beans
Vitamin B2 0mg 0.099mg Yardlong beans
Vitamin B3 0mg 0.63mg Yardlong beans
Vitamin B5 0mg 0.051mg Yardlong beans
Vitamin B6 0mg 0.024mg Yardlong beans
Folate 0µg 45µg Yardlong beans
Tryptophan 0.029mg Yardlong beans
Threonine 0.094mg Yardlong beans
Isoleucine 0.135mg Yardlong beans
Leucine 0.18mg Yardlong beans
Lysine 0.166mg Yardlong beans
Methionine 0.036mg Yardlong beans
Phenylalanine 0.139mg Yardlong beans
Valine 0.146mg Yardlong beans
Histidine 0.082mg Yardlong beans
Saturated Fat 0.272g 0.026g Yardlong beans
Monounsaturated Fat 0.156g 0.009g Wheat gluten
Polyunsaturated fat 0.81g 0.042g Wheat gluten

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Yardlong beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
0%
Wheat gluten
15%
Yardlong beans
Minerals Daily Need Coverage Score
68%
Wheat gluten
19%
Yardlong beans

Comparison summary

Which food is lower in Sugar?
Yardlong beans
Yardlong beans is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Yardlong beans
Yardlong beans contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Yardlong beans
Yardlong beans is lower in Saturated Fat (difference - 0.246g)
Which food is richer in vitamins?
Yardlong beans
Yardlong beans is relatively richer in vitamins
Which food is lower in glycemic index?
Wheat gluten
Wheat gluten is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Wheat gluten
Wheat gluten is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.