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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.

Infographic

Wheat vs Cranberry beans 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wheat
3
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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
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
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 0% 0% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
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 Wheat Cranberry beans 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 FatsFats +80.4%
Contains more CarbsCarbs +12.8%
Contains more ProteinProtein +63.6%
Contains more OtherOther +60.3%
~equal in Water ~64.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
3
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Contains less Sat. FatSaturated fat -35.3%
Contains more Mono. FatMonounsaturated fat +110%
Contains more Poly. FatPolyunsaturated fat +22.1%

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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. 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.