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  6. Khorasan wheat vs. Kidney beans raw

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

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A recap on differences between khorasan wheat and kidney beans raw

  • Khorasan wheat is higher in selenium, manganese, and vitamin B3, yet kidney beans raw is higher in iron, fiber, copper, potassium, vitamin K, calcium, and vitamin B6.
  • Khorasan wheat covers your daily selenium needs 142% more than kidney beans raw.
  • Khorasan wheat contains 3 times more vitamin B3 than kidney beans raw. While khorasan wheat contains 6.375mg of vitamin B3, kidney beans raw contains only 2.06mg.
  • The glycemic index of kidney beans raw is lower.

Food varieties used in this article are Wheat, KAMUT khorasan, uncooked and Beans, kidney, all types, mature seeds, raw.

Infographic

Khorasan wheat vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more ZincZinc +31.9%
Contains less SodiumSodium -79.2%
Contains more ManganeseManganese +167.9%
Contains more SeleniumSelenium +2446.9%
Contains more CalciumCalcium +550%
Contains more PotassiumPotassium +248.9%
Contains more IronIron +117.5%
Contains more CopperCopper +89.3%
Contains more PhosphorusPhosphorus +11.8%
~equal in Magnesium ~140mg

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% 0.33% 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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +177.3%
Contains more Vitamin B3Vitamin B3 +209.5%
Contains more Vitamin B5Vitamin B5 +21.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +19%
Contains more Vitamin B6Vitamin B6 +53.3%
Contains more Vitamin KVitamin K +955.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.529mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Khorasan wheat Kidney beans raw DV% diff.
Selenium 81.5µg 3.2µg 142%
Folate 394µg 99%
Manganese 2.735mg 1.021mg 75%
Iron 3.77mg 8.2mg 55%
Fiber 11.1g 24.9g 55%
Copper 0.506mg 0.958mg 50%
Potassium 403mg 1406mg 30%
Vitamin B3 6.375mg 2.06mg 27%
Starch 52.41g 22%
Protein 14.54g 23.58g 18%
Vitamin K 1.8µg 19µg 14%
Calcium 22mg 143mg 12%
Vitamin B6 0.259mg 0.397mg 11%
Zinc 3.68mg 2.79mg 8%
Phosphorus 364mg 407mg 6%
Choline 25.8mg 5%
Vitamin C 0mg 4.5mg 5%
Carbs 70.58g 60.01g 4%
Vitamin E 0.61mg 0.22mg 3%
Vitamin B1 0.566mg 0.529mg 3%
Vitamin B5 0.949mg 0.78mg 3%
Vitamin B2 0.184mg 0.219mg 3%
Magnesium 130mg 140mg 2%
Fats 2.13g 0.83g 2%
Sodium 5mg 24mg 1%
Polyunsaturated fat 0.621g 0.457g 1%
Calories 337kcal 333kcal 0%
Net carbs 59.48g 35.11g N/A
Sugar 7.84g 2.23g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0.005g 0g N/A
Saturated fat 0.196g 0.12g 0%
Monounsaturated fat 0.213g 0.064g 0%
Tryptophan 0.13mg 0.279mg 0%
Threonine 0.442mg 0.992mg 0%
Isoleucine 0.566mg 1.041mg 0%
Leucine 1.112mg 1.882mg 0%
Lysine 0.416mg 1.618mg 0%
Methionine 0.251mg 0.355mg 0%
Phenylalanine 0.772mg 1.275mg 0%
Valine 0.687mg 1.233mg 0%
Histidine 0.379mg 0.656mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A

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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +156.6%
Contains more CarbsCarbs +17.6%
Contains more ProteinProtein +62.2%
Contains more OtherOther +128%
~equal in Water ~11.75g

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +232.8%
Contains more Poly. FatPolyunsaturated fat +35.9%
Contains less Sat. FatSaturated fat -38.8%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.