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Khorasan wheat vs Navy bean - In-Depth Nutrition Comparison

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The main differences between Khorasan wheat and Navy bean

  • Khorasan wheat is richer in Selenium, Manganese, Phosphorus, Vitamin B3, Zinc, Iron, Copper, Vitamin B1, and Magnesium, yet Navy bean is richer in Vitamin C.
  • Daily need coverage for Selenium from Khorasan wheat is 147% higher.
  • Khorasan wheat contains 7 times more Manganese than Navy bean. Khorasan wheat contains 2.735mg of Manganese, while Navy bean contains 0.408mg.

Food types used in this article are Wheat, KAMUT khorasan, uncooked and Beans, navy, mature seeds, sprouted, raw.

Infographic

Khorasan wheat vs Navy 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 more Calcium +46.7%
Contains more Iron +95.3%
Contains more Magnesium +28.7%
Contains more Phosphorus +264%
Contains more Potassium +31.3%
Contains less Sodium -61.5%
Contains more Zinc +313.5%
Contains more Copper +42.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 142% 93% 156% 36% 1% 101% 169%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Contains more Calcium +46.7%
Contains more Iron +95.3%
Contains more Magnesium +28.7%
Contains more Phosphorus +264%
Contains more Potassium +31.3%
Contains less Sodium -61.5%
Contains more Zinc +313.5%
Contains more Copper +42.1%

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
:
Contains more Vitamin A +150%
Contains more Vitamin B1 +45.1%
Contains more Vitamin B3 +422.5%
Contains more Vitamin B5 +15%
Contains more Vitamin B6 +35.6%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +16.8%
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 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin A +150%
Contains more Vitamin B1 +45.1%
Contains more Vitamin B3 +422.5%
Contains more Vitamin B5 +15%
Contains more Vitamin B6 +35.6%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +16.8%

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

All nutrients comparison - raw data values

Nutrient Khorasan wheat Navy bean Opinion
Net carbs 59.48g 13.05g Khorasan wheat
Protein 14.54g 6.15g Khorasan wheat
Fats 2.13g 0.7g Khorasan wheat
Carbs 70.58g 13.05g Khorasan wheat
Calories 337kcal 67kcal Khorasan wheat
Starch 52.41g g Khorasan wheat
Fructose 0.11g g Khorasan wheat
Sugar 7.84g g Navy bean
Fiber 11.1g g Khorasan wheat
Calcium 22mg 15mg Khorasan wheat
Iron 3.77mg 1.93mg Khorasan wheat
Magnesium 130mg 101mg Khorasan wheat
Phosphorus 364mg 100mg Khorasan wheat
Potassium 403mg 307mg Khorasan wheat
Sodium 5mg 13mg Khorasan wheat
Zinc 3.68mg 0.89mg Khorasan wheat
Copper 0.506mg 0.356mg Khorasan wheat
Vitamin A 10IU 4IU Khorasan wheat
Vitamin E 0.61mg mg Khorasan wheat
Vitamin D IU 0IU Navy bean
Vitamin D µg 0µg Navy bean
Vitamin C 0mg 18.8mg Navy bean
Vitamin B1 0.566mg 0.39mg Khorasan wheat
Vitamin B2 0.184mg 0.215mg Navy bean
Vitamin B3 6.375mg 1.22mg Khorasan wheat
Vitamin B5 0.949mg 0.825mg Khorasan wheat
Vitamin B6 0.259mg 0.191mg Khorasan wheat
Folate µg 132µg Navy bean
Vitamin B12 µg 0µg Navy bean
Vitamin K 1.8µg µg Khorasan wheat
Tryptophan 0.13mg 0.064mg Khorasan wheat
Threonine 0.442mg 0.258mg Khorasan wheat
Isoleucine 0.566mg 0.273mg Khorasan wheat
Leucine 1.112mg 0.442mg Khorasan wheat
Lysine 0.416mg 0.35mg Khorasan wheat
Methionine 0.251mg 0.064mg Khorasan wheat
Phenylalanine 0.772mg 0.31mg Khorasan wheat
Valine 0.687mg 0.316mg Khorasan wheat
Histidine 0.379mg 0.172mg Khorasan wheat
Cholesterol 0mg 0mg
Trans Fat 0.005g 0g Navy bean
Saturated Fat 0.196g 0.085g Navy bean
Monounsaturated Fat 0.213g 0.052g Khorasan wheat
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 Navy 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
35
Navy bean
Mineral Summary Score
88
Khorasan wheat
45
Navy 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
37%
Navy bean
Carbohydrates
71%
Khorasan wheat
13%
Navy bean
Fats
10%
Khorasan wheat
3%
Navy bean

Comparison summary

Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 7.84g)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.111g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 1)
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 8mg)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $1.3)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
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. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.