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Wheat vs Bean - In-Depth Nutrition Comparison

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How are Wheat and Bean different?

  • Wheat is richer in Selenium, Manganese, Vitamin B3, Zinc, and Phosphorus, while Bean is higher in Folate, Copper, Potassium, Vitamin B1, and Iron.
  • Bean covers your daily need of Folate 121% more than Wheat.
  • Wheat contains 6 times more Vitamin B3 than Bean. Wheat contains 6.738mg of Vitamin B3, while Bean contains 1.174mg.

Wheat, durum and Beans, pinto, mature seeds, raw types were used in this article.

Infographic

Wheat vs Bean infographic
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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
Wheat
3
:
5
Bean
Contains more Phosphorus +23.6%
Contains less Sodium -83.3%
Contains more Zinc +82.5%
Contains more Calcium +232.4%
Contains more Iron +44%
Contains more Magnesium +22.2%
Contains more Potassium +223.2%
Contains more Copper +61.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Contains more Phosphorus +23.6%
Contains less Sodium -83.3%
Contains more Zinc +82.5%
Contains more Calcium +232.4%
Contains more Iron +44%
Contains more Magnesium +22.2%
Contains more Potassium +223.2%
Contains more Copper +61.5%

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
Wheat
2
:
7
Bean
Contains more Vitamin B3 +473.9%
Contains more Vitamin B5 +19.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +70.2%
Contains more Vitamin B2 +75.2%
Contains more Vitamin B6 +13.1%
Contains more Folate +1120.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 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 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin B3 +473.9%
Contains more Vitamin B5 +19.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +70.2%
Contains more Vitamin B2 +75.2%
Contains more Vitamin B6 +13.1%
Contains more Folate +1120.9%

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.
Wheat Bean
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Bean Opinion
Net carbs 71.13g 47.05g Wheat
Protein 13.68g 21.42g Bean
Fats 2.47g 1.23g Wheat
Carbs 71.13g 62.55g Wheat
Calories 339kcal 347kcal Bean
Starch g 34.17g Bean
Fructose g 0g Bean
Sugar g 2.11g Wheat
Fiber g 15.5g Bean
Calcium 34mg 113mg Bean
Iron 3.52mg 5.07mg Bean
Magnesium 144mg 176mg Bean
Phosphorus 508mg 411mg Wheat
Potassium 431mg 1393mg Bean
Sodium 2mg 12mg Wheat
Zinc 4.16mg 2.28mg Wheat
Copper 0.553mg 0.893mg Bean
Vitamin A 0IU 0IU
Vitamin E mg 0.21mg Bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6.3mg Bean
Vitamin B1 0.419mg 0.713mg Bean
Vitamin B2 0.121mg 0.212mg Bean
Vitamin B3 6.738mg 1.174mg Wheat
Vitamin B5 0.935mg 0.785mg Wheat
Vitamin B6 0.419mg 0.474mg Bean
Folate 43µg 525µg Bean
Vitamin B12 0µg 0µg
Vitamin K µg 5.6µg Bean
Tryptophan 0.176mg 0.237mg Bean
Threonine 0.366mg 0.81mg Bean
Isoleucine 0.533mg 0.871mg Bean
Leucine 0.934mg 1.558mg Bean
Lysine 0.303mg 1.356mg Bean
Methionine 0.221mg 0.259mg Bean
Phenylalanine 0.681mg 1.095mg Bean
Valine 0.594mg 0.998mg Bean
Histidine 0.322mg 0.556mg Bean
Cholesterol 0mg 0mg
Trans Fat g 0g Wheat
Saturated Fat 0.454g 0.235g Bean
Monounsaturated Fat 0.344g 0.229g Wheat
Polyunsaturated fat 0.978g 0.407g 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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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
37
Wheat
70
Bean
Mineral Summary Score
100
Wheat
126
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
82%
Wheat
129%
Bean
Carbohydrates
71%
Wheat
63%
Bean
Fats
11%
Wheat
6%
Bean

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 10mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.1)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.219g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
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

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.