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  6. Khorasan wheat vs. Bean raw

Khorasan wheat vs. Bean raw — In-Depth Nutrition Comparison

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Significant differences between Khorasan wheat and Bean raw

  • Khorasan wheat has more Selenium, Manganese, Vitamin B3, and Zinc, however, Bean raw is richer in Copper, Potassium, Fiber, Vitamin B6, Iron, and Vitamin B1.
  • Khorasan wheat covers your daily Selenium needs 97% more than Bean raw.
  • Bean raw has 5 times less Vitamin B3 than Khorasan wheat. Khorasan wheat has 6.375mg of Vitamin B3, while Bean raw 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 raw 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more ZincZinc +61.4%
Contains less SodiumSodium -58.3%
Contains more ManganeseManganese +138.2%
Contains more SeleniumSelenium +192.1%
Contains more MagnesiumMagnesium +35.4%
Contains more CalciumCalcium +413.6%
Contains more PotassiumPotassium +245.7%
Contains more IronIron +34.5%
Contains more CopperCopper +76.5%
Contains more PhosphorusPhosphorus +12.9%

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% 0.6% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +190.5%
Contains more Vitamin B3Vitamin B3 +443%
Contains more Vitamin B5Vitamin B5 +20.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +26%
Contains more Vitamin B2Vitamin B2 +15.2%
Contains more Vitamin B6Vitamin B6 +83%
Contains more Vitamin KVitamin K +211.1%
Contains more CholineCholine +156.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +73.2%
Contains more CarbsCarbs +12.8%
Contains more ProteinProtein +47.3%
Contains more OtherOther +106.5%
~equal in Water ~11.33g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 21% 60%
Saturated Fat: Sat. Fat 0.196 g
Monounsaturated Fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
27% 26% 47%
Saturated Fat: Sat. Fat 0.235 g
Monounsaturated Fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated Fat -16.6%
Contains more Poly. FatPolyunsaturated fat +52.6%
~equal in Monounsaturated Fat ~0.229g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
87% 11%
Starch: 52.41 g
Sucrose: 0.55 g
Glucose: 0.62 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 6.56 g
Galactose: 0 g
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +53.4%
Contains more GlucoseGlucose +376.9%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +260%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Khorasan wheat Bean raw
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 raw Opinion
Calories 337kcal 347kcal Bean raw
Protein 14.54g 21.42g Bean raw
Fats 2.13g 1.23g Khorasan wheat
Vitamin C 0mg 6.3mg Bean raw
Net carbs 59.48g 47.05g Khorasan wheat
Carbs 70.58g 62.55g Khorasan wheat
Magnesium 130mg 176mg Bean raw
Calcium 22mg 113mg Bean raw
Potassium 403mg 1393mg Bean raw
Iron 3.77mg 5.07mg Bean raw
Sugar 7.84g 2.11g Bean raw
Fiber 11.1g 15.5g Bean raw
Copper 0.506mg 0.893mg Bean raw
Zinc 3.68mg 2.28mg Khorasan wheat
Starch 52.41g 34.17g Khorasan wheat
Phosphorus 364mg 411mg Bean raw
Sodium 5mg 12mg Khorasan wheat
Vitamin A 10IU 0IU Khorasan wheat
Vitamin A RAE 1µg 0µg Khorasan wheat
Vitamin E 0.61mg 0.21mg Khorasan wheat
Manganese 2.735mg 1.148mg Khorasan wheat
Selenium 81.5µg 27.9µg Khorasan wheat
Vitamin B1 0.566mg 0.713mg Bean raw
Vitamin B2 0.184mg 0.212mg Bean raw
Vitamin B3 6.375mg 1.174mg Khorasan wheat
Vitamin B5 0.949mg 0.785mg Khorasan wheat
Vitamin B6 0.259mg 0.474mg Bean raw
Vitamin K 1.8µg 5.6µg Bean raw
Folate 525µg Bean raw
Trans Fat 0.005g 0g Bean raw
Choline 25.8mg 66.2mg Bean raw
Saturated Fat 0.196g 0.235g Khorasan wheat
Monounsaturated Fat 0.213g 0.229g Bean raw
Polyunsaturated fat 0.621g 0.407g Khorasan wheat
Tryptophan 0.13mg 0.237mg Bean raw
Threonine 0.442mg 0.81mg Bean raw
Isoleucine 0.566mg 0.871mg Bean raw
Leucine 1.112mg 1.558mg Bean raw
Lysine 0.416mg 1.356mg Bean raw
Methionine 0.251mg 0.259mg Bean raw
Phenylalanine 0.772mg 1.095mg Bean raw
Valine 0.687mg 0.998mg Bean raw
Histidine 0.379mg 0.556mg Bean raw
Fructose 0.11g 0g Khorasan wheat
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan wheat Bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
35%
Khorasan wheat
67%
Bean raw
Minerals Daily Need Coverage Score
150%
Khorasan wheat
131%
Bean raw

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 raw
Bean raw is lower in Sugar (difference - 5.73g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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