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Khorasan wheat vs Bean - In-Depth Nutrition Comparison

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Significant differences between Khorasan wheat and Bean

  • Khorasan wheat has more Selenium, Manganese, Vitamin B3, and Zinc, however Bean is richer in Copper, Potassium, Fiber, Vitamin B6, Iron, and Vitamin B1.
  • Khorasan wheat covers your daily Selenium needs 97% more than Bean.
  • Bean has 5 times less Vitamin B3 than Khorasan wheat. Khorasan wheat has 6.375mg of Vitamin B3, while Bean has 1.174mg.

Specific food types used in this comparison are Wheat, KAMUT khorasan, uncooked and Beans, pinto, mature seeds, raw.

Infographic

Khorasan wheat vs Bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -58.3%
Contains more Zinc +61.4%
Contains more Calcium +413.6%
Contains more Iron +34.5%
Contains more Magnesium +35.4%
Contains more Phosphorus +12.9%
Contains more Potassium +245.7%
Contains more Copper +76.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 142% 93% 156% 36% 1% 101% 169%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Contains less Sodium -58.3%
Contains more Zinc +61.4%
Contains more Calcium +413.6%
Contains more Iron +34.5%
Contains more Magnesium +35.4%
Contains more Phosphorus +12.9%
Contains more Potassium +245.7%
Contains more Copper +76.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Bean
Contains more Vitamin A +∞%
Contains more Vitamin E +190.5%
Contains more Vitamin B3 +443%
Contains more Vitamin B5 +20.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +26%
Contains more Vitamin B2 +15.2%
Contains more Vitamin B6 +83%
Contains more Vitamin K +211.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin A +∞%
Contains more Vitamin E +190.5%
Contains more Vitamin B3 +443%
Contains more Vitamin B5 +20.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +26%
Contains more Vitamin B2 +15.2%
Contains more Vitamin B6 +83%
Contains more Vitamin K +211.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Khorasan wheat Bean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Khorasan wheat Bean Opinion
Net carbs 59.48g 47.05g Khorasan wheat
Protein 14.54g 21.42g Bean
Fats 2.13g 1.23g Khorasan wheat
Carbs 70.58g 62.55g Khorasan wheat
Calories 337kcal 347kcal Bean
Starch 52.41g 34.17g Khorasan wheat
Fructose 0.11g 0g Khorasan wheat
Sugar 7.84g 2.11g Bean
Fiber 11.1g 15.5g Bean
Calcium 22mg 113mg Bean
Iron 3.77mg 5.07mg Bean
Magnesium 130mg 176mg Bean
Phosphorus 364mg 411mg Bean
Potassium 403mg 1393mg Bean
Sodium 5mg 12mg Khorasan wheat
Zinc 3.68mg 2.28mg Khorasan wheat
Copper 0.506mg 0.893mg Bean
Vitamin A 10IU 0IU Khorasan wheat
Vitamin E 0.61mg 0.21mg Khorasan wheat
Vitamin D IU 0IU Bean
Vitamin D µg 0µg Bean
Vitamin C 0mg 6.3mg Bean
Vitamin B1 0.566mg 0.713mg Bean
Vitamin B2 0.184mg 0.212mg Bean
Vitamin B3 6.375mg 1.174mg Khorasan wheat
Vitamin B5 0.949mg 0.785mg Khorasan wheat
Vitamin B6 0.259mg 0.474mg Bean
Folate µg 525µg Bean
Vitamin B12 µg 0µg Bean
Vitamin K 1.8µg 5.6µg Bean
Tryptophan 0.13mg 0.237mg Bean
Threonine 0.442mg 0.81mg Bean
Isoleucine 0.566mg 0.871mg Bean
Leucine 1.112mg 1.558mg Bean
Lysine 0.416mg 1.356mg Bean
Methionine 0.251mg 0.259mg Bean
Phenylalanine 0.772mg 1.095mg Bean
Valine 0.687mg 0.998mg Bean
Histidine 0.379mg 0.556mg Bean
Cholesterol 0mg 0mg
Trans Fat 0.005g 0g Bean
Saturated Fat 0.196g 0.235g Khorasan wheat
Monounsaturated Fat 0.213g 0.229g Bean
Polyunsaturated fat 0.621g 0.407g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan wheat Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Khorasan wheat
70
Bean
Mineral Summary Score
88
Khorasan wheat
126
Bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
87%
Khorasan wheat
129%
Bean
Carbohydrates
71%
Khorasan wheat
63%
Bean
Fats
10%
Khorasan wheat
6%
Bean

Comparison summary

Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 0.039g)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $1.5)
Which food is lower in Sugar?
Bean
Bean is lower in Sugar (difference - 5.73g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.