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  6. Khorasan wheat vs. Yardlong beans

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

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How are khorasan wheat and yardlong beans different?

  • Khorasan wheat is higher than yardlong beans in selenium, manganese, copper, phosphorus, vitamin B1, vitamin B3, iron, zinc, magnesium, and vitamin B6.
  • Khorasan wheat covers your daily need for selenium, 145% more than yardlong beans.
  • Khorasan wheat contains 14 times more manganese than yardlong beans. Khorasan wheat contains 2.735mg of manganese, while yardlong beans contains 0.201mg.
  • Yardlong beans has a higher glycemic index (86) than khorasan wheat (40).

Wheat, KAMUT khorasan, uncooked and Yardlong bean, cooked, boiled, drained, without salt types were used in this article.

Infographic

Khorasan wheat vs Yardlong beans 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more MagnesiumMagnesium +209.5%
Contains more PotassiumPotassium +39%
Contains more IronIron +284.7%
Contains more CopperCopper +976.6%
Contains more ZincZinc +922.2%
Contains more PhosphorusPhosphorus +538.6%
Contains more ManganeseManganese +1260.7%
Contains more SeleniumSelenium +5333.3%
Contains more CalciumCalcium +100%
Contains less SodiumSodium -20%

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +565.9%
Contains more Vitamin B2Vitamin B2 +85.9%
Contains more Vitamin B3Vitamin B3 +911.9%
Contains more Vitamin B5Vitamin B5 +1760.8%
Contains more Vitamin B6Vitamin B6 +979.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Khorasan wheat Yardlong beans DV% diff.
Selenium 81.5µg 1.5µg 145%
Manganese 2.735mg 0.201mg 110%
Copper 0.506mg 0.047mg 51%
Phosphorus 364mg 57mg 44%
Fiber 11.1g 44%
Vitamin B1 0.566mg 0.085mg 40%
Vitamin B3 6.375mg 0.63mg 36%
Iron 3.77mg 0.98mg 35%
Zinc 3.68mg 0.36mg 30%
Protein 14.54g 2.53g 24%
Starch 52.41g 22%
Magnesium 130mg 42mg 21%
Carbs 70.58g 9.18g 20%
Vitamin B5 0.949mg 0.051mg 18%
Vitamin B6 0.259mg 0.024mg 18%
Vitamin C 0mg 16.2mg 18%
Calories 337kcal 47kcal 15%
Folate 45µg 11%
Vitamin B2 0.184mg 0.099mg 7%
Choline 25.8mg 5%
Vitamin E 0.61mg 4%
Polyunsaturated fat 0.621g 0.042g 4%
Potassium 403mg 290mg 3%
Fats 2.13g 0.1g 3%
Vitamin A 1µg 23µg 2%
Calcium 22mg 44mg 2%
Vitamin K 1.8µg 2%
Saturated fat 0.196g 0.026g 1%
Monounsaturated fat 0.213g 0.009g 1%
Net carbs 59.48g 9.18g N/A
Sugar 7.84g N/A
Sodium 5mg 4mg 0%
Trans fat 0.005g 0g N/A
Tryptophan 0.13mg 0.029mg 0%
Threonine 0.442mg 0.094mg 0%
Isoleucine 0.566mg 0.135mg 0%
Leucine 1.112mg 0.18mg 0%
Lysine 0.416mg 0.166mg 0%
Methionine 0.251mg 0.036mg 0%
Phenylalanine 0.772mg 0.139mg 0%
Valine 0.687mg 0.146mg 0%
Histidine 0.379mg 0.082mg 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
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more ProteinProtein +474.7%
Contains more FatsFats +2030%
Contains more CarbsCarbs +668.8%
Contains more OtherOther +133.3%
Contains more WaterWater +690.2%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +2266.7%
Contains more Poly. FatPolyunsaturated fat +1378.6%
Contains less Sat. FatSaturated fat -86.7%

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.