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Wheat vs. Bean — In-Depth Nutrition Comparison

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How are Wheat and Bean different?

  • Bean contains less Selenium, Iron, Vitamin B3, and Phosphorus than Wheat.
  • Wheat covers your daily need of Selenium 50% more than Bean.
  • Wheat has 6 times more Iron than Bean. Wheat has 1.76mg of Iron, while Bean has 0.29mg.
  • Wheat contains less Sugar.

Wheat, KAMUT khorasan, cooked and Beans, baked, canned, no salt added types were used in this article.

Infographic

Wheat vs 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wheat
7
:
3
Bean
Contains more Iron +506.9%
Contains more Magnesium +50%
Contains more Phosphorus +41.3%
Contains more Zinc +31.4%
Contains more Selenium +608.9%
Contains more Calcium +455.6%
Contains more Potassium +80.5%
Contains less Sodium -87.5%
Equal in Copper - 0.206
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +506.9%
Contains more Magnesium +50%
Contains more Phosphorus +41.3%
Contains more Zinc +31.4%
Contains more Selenium +608.9%
Contains more Calcium +455.6%
Contains more Potassium +80.5%
Contains less Sodium -87.5%
Equal in Copper - 0.206

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.
Wheat
2
:
8
Bean
Contains more Vitamin E +60%
Contains more Vitamin B3 +436%
Contains more Vitamin A +2550%
Contains more Vitamin B1 +57.9%
Contains more Vitamin B2 +100%
Contains more Vitamin B6 +85.7%
Contains more Folate +118.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin E +60%
Contains more Vitamin B3 +436%
Contains more Vitamin A +2550%
Contains more Vitamin B1 +57.9%
Contains more Vitamin B2 +100%
Contains more Vitamin B6 +85.7%
Contains more Folate +118.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
3
:
2
Bean
Contains more Protein +19%
Contains more Fats +107.5%
Contains more Carbs +34.7%
Contains more Water +11.4%
Contains more Other +151.5%
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Protein +19%
Contains more Fats +107.5%
Contains more Carbs +34.7%
Contains more Water +11.4%
Contains more Other +151.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
3
:
0
Bean
Contains less Saturated Fat -25.2%
Contains more Monounsaturated Fat +140%
Contains more Polyunsaturated fat +41.3%
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains less Saturated Fat -25.2%
Contains more Monounsaturated Fat +140%
Contains more Polyunsaturated fat +41.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Bean Opinion
Net carbs 23.3g 14.99g Wheat
Protein 5.71g 4.8g Wheat
Fats 0.83g 0.4g Wheat
Carbs 27.6g 20.49g Wheat
Calories 132kcal 105kcal Wheat
Sugar 3.07g 7.78g Wheat
Fiber 4.3g 5.5g Bean
Calcium 9mg 50mg Bean
Iron 1.76mg 0.29mg Wheat
Magnesium 48mg 32mg Wheat
Phosphorus 147mg 104mg Wheat
Potassium 164mg 296mg Bean
Sodium 8mg 1mg Bean
Zinc 1.84mg 1.4mg Wheat
Copper 0.207mg 0.206mg Wheat
Manganese 1.03mg Wheat
Selenium 31.9µg 4.5µg Wheat
Vitamin A 4IU 106IU Bean
Vitamin A RAE 5µg Bean
Vitamin E 0.24mg 0.15mg Wheat
Vitamin C 3.1mg Bean
Vitamin B1 0.095mg 0.15mg Bean
Vitamin B2 0.03mg 0.06mg Bean
Vitamin B3 2.305mg 0.43mg Wheat
Vitamin B6 0.07mg 0.13mg Bean
Folate 11µg 24µg Bean
Vitamin K 0.8µg Bean
Tryptophan 0.051mg Wheat
Threonine 0.172mg Wheat
Isoleucine 0.22mg Wheat
Leucine 0.432mg Wheat
Lysine 0.161mg Wheat
Methionine 0.097mg Wheat
Phenylalanine 0.3mg Wheat
Valine 0.267mg Wheat
Histidine 0.147mg Wheat
Trans Fat 0.002g 0g Bean
Saturated Fat 0.077g 0.103g Wheat
Monounsaturated Fat 0.084g 0.035g Wheat
Polyunsaturated fat 0.243g 0.172g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Wheat
11%
Bean
Minerals Daily Need Coverage Score
61%
Wheat
25%
Bean

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 4.71g)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.026g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.1)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 17)
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.