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Khorasan wheat vs Kidney bean - In-Depth Nutrition Comparison

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A recap on differences between Khorasan wheat and Kidney bean

  • Khorasan wheat is higher in Selenium, Manganese, and Vitamin B3, yet Kidney bean is higher in Iron, Fiber, Copper, Potassium, Vitamin K, Calcium, and Vitamin B6.
  • Khorasan wheat covers your daily Selenium needs 142% more than Kidney bean.
  • Khorasan wheat contains 3 times more Vitamin B3 than Kidney bean. While Khorasan wheat contains 6.375mg of Vitamin B3, Kidney bean contains only 2.06mg.

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

Infographic

Khorasan wheat vs Kidney 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
Khorasan wheat
Khorasan wheat
2
:
6
Kidney bean
Kidney bean
Contains less Sodium -79.2%
Contains more Zinc +31.9%
Contains more Calcium +550%
Contains more Iron +117.5%
Contains more Phosphorus +11.8%
Contains more Potassium +248.9%
Contains more Copper +89.3%
Equal in Magnesium - 140
Khorasan wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 142% 93% 156% 36% 1% 101% 169%
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Contains less Sodium -79.2%
Contains more Zinc +31.9%
Contains more Calcium +550%
Contains more Iron +117.5%
Contains more Phosphorus +11.8%
Contains more Potassium +248.9%
Contains more Copper +89.3%
Equal in Magnesium - 140

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
Khorasan wheat
Khorasan wheat
5
:
7
Kidney bean
Kidney bean
Contains more Vitamin A +∞%
Contains more Vitamin E +177.3%
Contains more Vitamin B3 +209.5%
Contains more Vitamin B5 +21.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +19%
Contains more Vitamin B6 +53.3%
Contains more Vitamin K +955.6%
Equal in Vitamin B1 - 0.529
Khorasan wheat
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%
Kidney bean
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% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Contains more Vitamin A +∞%
Contains more Vitamin E +177.3%
Contains more Vitamin B3 +209.5%
Contains more Vitamin B5 +21.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +19%
Contains more Vitamin B6 +53.3%
Contains more Vitamin K +955.6%
Equal in Vitamin B1 - 0.529

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Khorasan wheat
Khorasan wheat
2
:
3
Kidney bean
Kidney bean
Contains more Fats +156.6%
Contains more Carbs +17.6%
Contains more Protein +62.2%
Contains more Other +128%
Equal in Water - 11.75
Khorasan wheat
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
Kidney bean
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 Fats +156.6%
Contains more Carbs +17.6%
Contains more Protein +62.2%
Contains more Other +128%
Equal in Water - 11.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Khorasan wheat
Khorasan wheat
2
:
1
Kidney bean
Kidney bean
Contains more Monounsaturated Fat +232.8%
Contains more Polyunsaturated fat +35.9%
Contains less Saturated Fat -38.8%
Khorasan wheat
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
Kidney bean
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains more Monounsaturated Fat +232.8%
Contains more Polyunsaturated fat +35.9%
Contains less Saturated Fat -38.8%

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 Kidney bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Khorasan wheat Kidney bean Opinion
Net carbs 59.48g 35.11g Khorasan wheat
Protein 14.54g 23.58g Kidney bean
Fats 2.13g 0.83g Khorasan wheat
Carbs 70.58g 60.01g Khorasan wheat
Calories 337kcal 333kcal Khorasan wheat
Starch 52.41g Khorasan wheat
Fructose 0.11g Khorasan wheat
Sugar 7.84g 2.23g Kidney bean
Fiber 11.1g 24.9g Kidney bean
Calcium 22mg 143mg Kidney bean
Iron 3.77mg 8.2mg Kidney bean
Magnesium 130mg 140mg Kidney bean
Phosphorus 364mg 407mg Kidney bean
Potassium 403mg 1406mg Kidney bean
Sodium 5mg 24mg Khorasan wheat
Zinc 3.68mg 2.79mg Khorasan wheat
Copper 0.506mg 0.958mg Kidney bean
Vitamin A 10IU 0IU Khorasan wheat
Vitamin A RAE 1µg 0µg Khorasan wheat
Vitamin E 0.61mg 0.22mg Khorasan wheat
Vitamin C 0mg 4.5mg Kidney bean
Vitamin B1 0.566mg 0.529mg Khorasan wheat
Vitamin B2 0.184mg 0.219mg Kidney bean
Vitamin B3 6.375mg 2.06mg Khorasan wheat
Vitamin B5 0.949mg 0.78mg Khorasan wheat
Vitamin B6 0.259mg 0.397mg Kidney bean
Folate 394µg Kidney bean
Vitamin K 1.8µg 19µg Kidney bean
Tryptophan 0.13mg 0.279mg Kidney bean
Threonine 0.442mg 0.992mg Kidney bean
Isoleucine 0.566mg 1.041mg Kidney bean
Leucine 1.112mg 1.882mg Kidney bean
Lysine 0.416mg 1.618mg Kidney bean
Methionine 0.251mg 0.355mg Kidney bean
Phenylalanine 0.772mg 1.275mg Kidney bean
Valine 0.687mg 1.233mg Kidney bean
Histidine 0.379mg 0.656mg Kidney bean
Trans Fat 0.005g 0g Kidney bean
Saturated Fat 0.196g 0.12g Kidney bean
Monounsaturated Fat 0.213g 0.064g Khorasan wheat
Polyunsaturated fat 0.621g 0.457g 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 Kidney bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
36%
Khorasan wheat
60%
Kidney bean
Minerals Daily Need Coverage Score
88%
Khorasan wheat
143%
Kidney bean

Comparison summary

Which food is lower in Sugar?
Kidney bean
Kidney bean is lower in Sugar (difference - 5.61g)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.076g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 19mg)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Kidney bean - 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.