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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 A, vitamin B2, and vitamin B1.
  • 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.
  • Yardlong beans has a higher glycemic index. The glycemic index of yardlong beans is 86, while the glycemic index of wheat gluten is 64.

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.
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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more CalciumCalcium +222.7%
Contains more IronIron +430.6%
Contains more CopperCopper +287.2%
Contains more ZincZinc +136.1%
Contains more PhosphorusPhosphorus +356.1%
Contains more SeleniumSelenium +2546.7%
Contains more MagnesiumMagnesium +68%
Contains more PotassiumPotassium +190%
Contains less SodiumSodium -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.
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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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 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 Yardlong beans DV% diff.
Protein 75.16g 2.53g 145%
Selenium 39.7µg 1.5µg 69%
Iron 5.2mg 0.98mg 53%
Phosphorus 260mg 57mg 29%
Vitamin C 0mg 16.2mg 18%
Calories 370kcal 47kcal 16%
Copper 0.182mg 0.047mg 15%
Folate 0µg 45µg 11%
Calcium 142mg 44mg 10%
Manganese 0.201mg 9%
Vitamin B2 0mg 0.099mg 8%
Vitamin B1 0mg 0.085mg 7%
Potassium 100mg 290mg 6%
Polyunsaturated fat 0.81g 0.042g 5%
Zinc 0.85mg 0.36mg 4%
Magnesium 25mg 42mg 4%
Vitamin B3 0mg 0.63mg 4%
Vitamin A 0µg 23µg 3%
Fats 1.85g 0.1g 3%
Vitamin B6 0mg 0.024mg 2%
Carbs 13.79g 9.18g 2%
Fiber 0.6g 2%
Saturated fat 0.272g 0.026g 1%
Vitamin B5 0mg 0.051mg 1%
Sodium 29mg 4mg 1%
Net carbs 13.19g 9.18g N/A
Monounsaturated fat 0.156g 0.009g 0%
Tryptophan 0.029mg 0%
Threonine 0.094mg 0%
Isoleucine 0.135mg 0%
Leucine 0.18mg 0%
Lysine 0.166mg 0%
Methionine 0.036mg 0%
Phenylalanine 0.139mg 0%
Valine 0.146mg 0%
Histidine 0.082mg 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
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 ProteinProtein +2870.8%
Contains more FatsFats +1750%
Contains more CarbsCarbs +50.2%
Contains more OtherOther +38.9%
Contains more WaterWater +966.7%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +1633.3%
Contains more Poly. FatPolyunsaturated fat +1828.6%
Contains less Sat. FatSaturated fat -90.4%

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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. 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.