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  6. Wheat vs. Cranberry beans

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 from 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.

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

Infographic

Wheat vs Cranberry 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
4
:
6
Cranberry beans
Cranberry beans
Contains more Zinc +61.4%
Contains more Manganese +178.4%
Contains more Selenium +2353.8%
Contains more Calcium +455.6%
Contains more Iron +18.8%
Contains more Potassium +136%
Contains less Sodium -87.5%
Contains more Copper +11.6%
Equal in Magnesium - 50
Equal in Phosphorus - 135
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Cranberry beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Zinc +61.4%
Contains more Manganese +178.4%
Contains more Selenium +2353.8%
Contains more Calcium +455.6%
Contains more Iron +18.8%
Contains more Potassium +136%
Contains less Sodium -87.5%
Contains more Copper +11.6%
Equal in Magnesium - 50
Equal in Phosphorus - 135

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
3
:
7
Cranberry beans
Cranberry beans
Contains more Vitamin A +∞%
Contains more Vitamin B3 +347.6%
Contains more Vitamin B1 +121.1%
Contains more Vitamin B2 +130%
Contains more Vitamin B6 +15.7%
Contains more Folate +1781.8%
Wheat
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%
Cranberry beans
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% 53% 16% 10% 15% 19% 156% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +347.6%
Contains more Vitamin B1 +121.1%
Contains more Vitamin B2 +130%
Contains more Vitamin B6 +15.7%
Contains more Folate +1781.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
3
:
2
Cranberry beans
Cranberry beans
Contains more Fats +80.4%
Contains more Carbs +12.8%
Contains more Protein +63.6%
Contains more Other +60.3%
Equal in Water - 64.65
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Cranberry beans
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more Fats +80.4%
Contains more Carbs +12.8%
Contains more Protein +63.6%
Contains more Other +60.3%
Equal in Water - 64.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
3
:
0
Cranberry beans
Cranberry beans
Contains less Saturated Fat -35.3%
Contains more Monounsaturated Fat +110%
Contains more Polyunsaturated fat +22.1%
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Cranberry beans
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains less Saturated Fat -35.3%
Contains more Monounsaturated Fat +110%
Contains more Polyunsaturated fat +22.1%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Cranberry 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
22%
Cranberry beans
Minerals Daily Need Coverage Score
61%
Wheat
38%
Cranberry beans

Comparison summary

Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.042g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $2)
Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 3.07g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Cranberry beans
Cranberry beans is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.