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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 for 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.
Wheat
Wheat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more MagnesiumMagnesium +11.6%
Contains more CopperCopper +30.2%
Contains more ZincZinc +152.1%
Contains more PhosphorusPhosphorus +34.9%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +303.9%
Contains more SeleniumSelenium +459.6%
Contains more CalciumCalcium +577.8%
Contains more PotassiumPotassium +118.3%
Contains more IronIron +13.1%

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
Wheat
2
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% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +465%
Contains more Vitamin B1Vitamin B1 +43.2%
Contains more Vitamin B2Vitamin B2 +63.3%
Contains more Vitamin B6Vitamin B6 +28.6%
Contains more FolateFolate +336.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Wheat Baked beans DV% diff.
Selenium 31.9µg 5.7µg 48%
Manganese 1.03mg 0.255mg 34%
Sodium 8mg 422mg 18%
Vitamin B3 2.305mg 0.408mg 12%
Zinc 1.84mg 0.73mg 10%
Saturated fat 0.077g 1.948g 9%
Folate 11µg 48µg 9%
Fats 0.83g 5.15g 7%
Potassium 164mg 358mg 6%
Calcium 9mg 61mg 5%
Fiber 4.3g 5.5g 5%
Copper 0.207mg 0.159mg 5%
Monounsaturated fat 0.084g 2.133g 5%
Phosphorus 147mg 109mg 5%
Iron 1.76mg 1.99mg 3%
Polyunsaturated fat 0.243g 0.74g 3%
Vitamin B1 0.095mg 0.136mg 3%
Vitamin B5 0.155mg 3%
Cholesterol 0mg 5mg 2%
Carbs 27.6g 21.63g 2%
Vitamin E 0.24mg 2%
Vitamin B6 0.07mg 0.09mg 2%
Calories 132kcal 155kcal 1%
Vitamin B2 0.03mg 0.049mg 1%
Magnesium 48mg 43mg 1%
Vitamin C 1.1mg 1%
Protein 5.71g 5.54g 0%
Net carbs 23.3g 16.13g N/A
Sugar 3.07g N/A
Trans fat 0.002g 0g N/A
Tryptophan 0.051mg 0.067mg 0%
Threonine 0.172mg 0.228mg 0%
Isoleucine 0.22mg 0.242mg 0%
Leucine 0.432mg 0.428mg 0%
Lysine 0.161mg 0.379mg 0%
Methionine 0.097mg 0.086mg 0%
Phenylalanine 0.3mg 0.287mg 0%
Valine 0.267mg 0.282mg 0%
Histidine 0.147mg 0.153mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
3
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 CarbsCarbs +27.6%
Contains more FatsFats +520.5%
Contains more OtherOther +269.1%
~equal in Protein ~5.54g
~equal in Water ~65.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -96%
Contains more Mono. FatMonounsaturated fat +2439.3%
Contains more Poly. FatPolyunsaturated fat +204.5%

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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. 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.