Khorasan wheat vs. Kidney beans — In-Depth Nutrition Comparison

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What are the main differences between khorasan wheat and kidney beans?

Khorasan wheat has more selenium, manganese, vitamin B3, vitamin B1, phosphorus, copper, zinc, magnesium, iron, and fiber than kidney beans.
Khorasan wheat's daily need coverage for selenium is 146% higher.
Kidney beans has 11 times less vitamin B3 than khorasan wheat. Khorasan wheat has 6.375mg of vitamin B3, while kidney beans has 0.578mg.
Khorasan wheat has a higher glycemic index (40) than kidney beans (22).

We used Wheat, KAMUT khorasan, uncooked and Beans, kidney, all types, mature seeds, cooked, boiled, without salt types in this comparison.

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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.

Khorasan wheat

Kidney beans

Contains more MagnesiumMagnesium	+209.5%
Contains more IronIron	+69.8%
Contains more CopperCopper	+134.3%
Contains more ZincZinc	+268%
Contains more PhosphorusPhosphorus	+163.8%
Contains more ManganeseManganese	+536%
Contains more SeleniumSelenium	+7309.1%

Contains more CalciumCalcium	+59.1%
Contains less SodiumSodium	-80%

~equal in Potassium ~405mg

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.

Khorasan wheat

Kidney beans

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+1933.3%
Contains more Vitamin B1Vitamin B1	+253.8%
Contains more Vitamin B2Vitamin B2	+217.2%
Contains more Vitamin B3Vitamin B3	+1002.9%
Contains more Vitamin B5Vitamin B5	+331.4%
Contains more Vitamin B6Vitamin B6	+115.8%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin KVitamin K	+366.7%
Contains more CholineCholine	+18.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	81.5µg	1.1µg	146%
Manganese	2.735mg	0.43mg	100%
Vitamin B3	6.375mg	0.578mg	36%
Vitamin B1	0.566mg	0.16mg	34%
Folate		130µg	33%
Phosphorus	364mg	138mg	32%
Copper	0.506mg	0.216mg	32%
Zinc	3.68mg	1mg	24%
Starch	52.41g		22%
Magnesium	130mg	42mg	21%
Iron	3.77mg	2.22mg	19%
Fiber	11.1g	6.4g	19%
Carbs	70.58g	22.8g	16%
Vitamin B5	0.949mg	0.22mg	15%
Protein	14.54g	8.67g	12%
Vitamin B6	0.259mg	0.12mg	11%
Calories	337kcal	127kcal	11%
Vitamin B2	0.184mg	0.058mg	10%
Vitamin K	1.8µg	8.4µg	6%
Vitamin E	0.61mg	0.03mg	4%
Fats	2.13g	0.5g	3%
Polyunsaturated fat	0.621g	0.278g	2%
Calcium	22mg	35mg	1%
Vitamin C	0mg	1.2mg	1%
Choline	25.8mg	30.5mg	1%
Saturated fat	0.196g	0.073g	1%
Net carbs	59.48g	16.4g	N/A
Potassium	403mg	405mg	0%
Sugar	7.84g	0.32g	N/A
Sodium	5mg	1mg	0%
Vitamin A	1µg	0µg	0%
Trans fat	0.005g	0g	N/A
Monounsaturated fat	0.213g	0.039g	0%
Tryptophan	0.13mg	0.104mg	0%
Threonine	0.442mg	0.319mg	0%
Isoleucine	0.566mg	0.41mg	0%
Leucine	1.112mg	0.736mg	0%
Lysine	0.416mg	0.607mg	0%
Methionine	0.251mg	0.113mg	0%
Phenylalanine	0.772mg	0.511mg	0%
Valine	0.687mg	0.5mg	0%
Histidine	0.379mg	0.238mg	0%
Fructose	0.11g		0%
Omega-3 - ALA	0.048g		N/A