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Wheat vs. Baked beans — In-Depth Nutrition Comparison

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The main differences between Wheat and Baked beans

  • Wheat is richer in Selenium, Manganese, Vitamin B3, Zinc, Phosphorus, and Copper, yet Baked beans are richer in Folate, and Potassium.
  • Daily need coverage for Selenium from Wheat is 48% higher.
  • Wheat contains 6 times more Vitamin B3 than Baked beans. Wheat contains 2.305mg of Vitamin B3, while Baked beans contain 0.408mg.
  • Wheat contains less Saturated Fat.

Food types used in this article are Wheat, KAMUT khorasan, cooked and Beans, baked, home prepared.

Infographic

Wheat vs Baked 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.
Contains more Magnesium +11.6%
Contains more Phosphorus +34.9%
Contains less Sodium -98.1%
Contains more Zinc +152.1%
Contains more Copper +30.2%
Contains more Manganese +303.9%
Contains more Selenium +459.6%
Contains more Calcium +577.8%
Contains more Iron +13.1%
Contains more Potassium +118.3%
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 19% 75% 31% 47% 32% 56% 20% 53% 34% 32%
Contains more Magnesium +11.6%
Contains more Phosphorus +34.9%
Contains less Sodium -98.1%
Contains more Zinc +152.1%
Contains more Copper +30.2%
Contains more Manganese +303.9%
Contains more Selenium +459.6%
Contains more Calcium +577.8%
Contains more Iron +13.1%
Contains more Potassium +118.3%

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
3
:
Contains more Vitamin A +∞%
Contains more Vitamin B3 +465%
Contains more Vitamin B1 +43.2%
Contains more Vitamin B2 +63.3%
Contains more Vitamin B6 +28.6%
Contains more Folate +336.4%
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 0% 0% 0% 4% 34% 12% 8% 10% 21% 36% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +465%
Contains more Vitamin B1 +43.2%
Contains more Vitamin B2 +63.3%
Contains more Vitamin B6 +28.6%
Contains more Folate +336.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +27.6%
Contains more Fats +520.5%
Contains more Other +269.1%
Equal in Protein - 5.54
Equal in Water - 65.17
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more Carbs +27.6%
Contains more Fats +520.5%
Contains more Other +269.1%
Equal in Protein - 5.54
Equal in Water - 65.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -96%
Contains more Monounsaturated Fat +2439.3%
Contains more Polyunsaturated fat +204.5%
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
40% 44% 15%
Saturated Fat: 1.948 g
Monounsaturated Fat: 2.133 g
Polyunsaturated fat: 0.74 g
Contains less Saturated Fat -96%
Contains more Monounsaturated Fat +2439.3%
Contains more Polyunsaturated fat +204.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Baked beans Opinion
Net carbs 23.3g 16.13g Wheat
Protein 5.71g 5.54g Wheat
Fats 0.83g 5.15g Baked beans
Carbs 27.6g 21.63g Wheat
Calories 132kcal 155kcal Baked beans
Sugar 3.07g Baked beans
Fiber 4.3g 5.5g Baked beans
Calcium 9mg 61mg Baked beans
Iron 1.76mg 1.99mg Baked beans
Magnesium 48mg 43mg Wheat
Phosphorus 147mg 109mg Wheat
Potassium 164mg 358mg Baked beans
Sodium 8mg 422mg Wheat
Zinc 1.84mg 0.73mg Wheat
Copper 0.207mg 0.159mg Wheat
Manganese 1.03mg 0.255mg Wheat
Selenium 31.9µg 5.7µg Wheat
Vitamin A 4IU 0IU Wheat
Vitamin E 0.24mg Wheat
Vitamin C 1.1mg Baked beans
Vitamin B1 0.095mg 0.136mg Baked beans
Vitamin B2 0.03mg 0.049mg Baked beans
Vitamin B3 2.305mg 0.408mg Wheat
Vitamin B5 0.155mg Baked beans
Vitamin B6 0.07mg 0.09mg Baked beans
Folate 11µg 48µg Baked beans
Tryptophan 0.051mg 0.067mg Baked beans
Threonine 0.172mg 0.228mg Baked beans
Isoleucine 0.22mg 0.242mg Baked beans
Leucine 0.432mg 0.428mg Wheat
Lysine 0.161mg 0.379mg Baked beans
Methionine 0.097mg 0.086mg Wheat
Phenylalanine 0.3mg 0.287mg Wheat
Valine 0.267mg 0.282mg Baked beans
Histidine 0.147mg 0.153mg Baked beans
Cholesterol 0mg 5mg Wheat
Trans Fat 0.002g 0g Baked beans
Saturated Fat 0.077g 1.948g Wheat
Monounsaturated Fat 0.084g 2.133g Baked beans
Polyunsaturated fat 0.243g 0.74g Baked beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Baked beans
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
10%
Baked beans
Minerals Daily Need Coverage Score
61%
Wheat
39%
Baked beans

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 414mg)
Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 1.871g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.4)
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 3.07g)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 10)
Which food is richer in vitamins?
Baked beans
Baked beans is relatively richer in vitamins
Which food is richer in minerals?
?
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

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.