Wheat vs. Cranberry beans — In-Depth Nutrition Comparison

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How are wheat and cranberry beans different?

Wheat is higher in selenium, manganese, vitamin B3, and zinc; however, cranberry beans is richer in folate, fiber, vitamin B1, and potassium.
Daily need coverage for selenium for wheat is 56% higher.
Wheat contains 4 times more vitamin B3 than cranberry beans. While wheat contains 2.305mg of vitamin B3, cranberry beans contains only 0.515mg.
Cranberry beans has a lower glycemic index (35) than wheat (50).

Wheat, KAMUT khorasan, cooked and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt are the varieties used in this article.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Wheat

Cranberry beans

Contains more ZincZinc	+61.4%
Contains more ManganeseManganese	+178.4%
Contains more SeleniumSelenium	+2353.8%

Contains more CalciumCalcium	+455.6%
Contains more PotassiumPotassium	+136%
Contains more IronIron	+18.8%
Contains more CopperCopper	+11.6%
Contains less SodiumSodium	-87.5%

~equal in Magnesium ~50mg

~equal in Phosphorus ~135mg

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

Cranberry beans

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+347.6%

Contains more Vitamin B1Vitamin B1	+121.1%
Contains more Vitamin B2Vitamin B2	+130%
Contains more Vitamin B6Vitamin B6	+15.7%
Contains more FolateFolate	+1781.8%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~µg

~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			DV% diff.
Selenium	31.9µg	1.3µg	56%
Folate	11µg	207µg	49%
Manganese	1.03mg	0.37mg	29%
Fiber	4.3g	8.6g	17%
Vitamin B3	2.305mg	0.515mg	11%
Vitamin B1	0.095mg	0.21mg	10%
Protein	5.71g	9.34g	7%
Potassium	164mg	387mg	7%
Zinc	1.84mg	1.14mg	6%
Vitamin B5		0.24mg	5%
Iron	1.76mg	2.09mg	4%
Calcium	9mg	50mg	4%
Vitamin B2	0.03mg	0.069mg	3%
Copper	0.207mg	0.231mg	3%
Phosphorus	147mg	135mg	2%
Vitamin E	0.24mg		2%
Vitamin B6	0.07mg	0.081mg	1%
Carbs	27.6g	24.46g	1%
Fats	0.83g	0.46g	1%
Calories	132kcal	136kcal	0%
Net carbs	23.3g	15.86g	N/A
Magnesium	48mg	50mg	0%
Sugar	3.07g		N/A
Sodium	8mg	1mg	0%
Trans fat	0.002g	0g	N/A
Saturated fat	0.077g	0.119g	0%
Monounsaturated fat	0.084g	0.04g	0%
Polyunsaturated fat	0.243g	0.199g	0%
Tryptophan	0.051mg	0.111mg	0%
Threonine	0.172mg	0.393mg	0%
Isoleucine	0.22mg	0.412mg	0%
Leucine	0.432mg	0.746mg	0%
Lysine	0.161mg	0.641mg	0%
Methionine	0.097mg	0.14mg	0%
Phenylalanine	0.3mg	0.505mg	0%
Valine	0.267mg	0.489mg	0%
Histidine	0.147mg	0.26mg	0%