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Wheat vs Cranberry bean - In-Depth Nutrition Comparison

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A recap on differences between Wheat and Cranberry bean

  • Wheat is higher in Selenium, Manganese, Vitamin B3 and Phosphorus, yet Cranberry bean is higher in Folate, Vitamin B1, Copper, Potassium, Iron and Calcium.
  • Cranberry bean covers your daily Folate needs 140% more than Wheat.
  • Wheat contains 7 times more Selenium than Cranberry bean. While Wheat contains 89.4µg of Selenium, Cranberry bean contains only 12.7µg.

Food varieties used in this article are Wheat, durum and Beans, cranberry (roman), mature seeds, raw.

Infographic

Wheat vs Cranberry bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
3
:
Contains more Zinc +14.6%
Contains more Phosphorus +36.6%
Contains less Sodium -66.7%
Contains more Iron +42%
Contains more Calcium +273.5%
Contains more Potassium +209%
Contains more Copper +43.6%
Equal in Magnesium - 156
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 188% 39% 118% 112% 265% 99% 160% 1%
Contains more Zinc +14.6%
Contains more Phosphorus +36.6%
Contains less Sodium -66.7%
Contains more Iron +42%
Contains more Calcium +273.5%
Contains more Potassium +209%
Contains more Copper +43.6%
Equal in Magnesium - 156

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
3
:
Contains more Vitamin B3 +363.1%
Contains more Vitamin B5 +25%
Contains more Vitamin B6 +35.6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +78.3%
Contains more Vitamin B2 +76%
Contains more Folate +1304.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 0% 0% 187% 50% 28% 45% 72% 0% 0% 453%
Contains more Vitamin B3 +363.1%
Contains more Vitamin B5 +25%
Contains more Vitamin B6 +35.6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +78.3%
Contains more Vitamin B2 +76%
Contains more Folate +1304.7%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
37
Wheat
69
Cranberry bean
Mineral Summary Score
100
Wheat
122
Cranberry bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
82%
Wheat
138%
Cranberry bean
Carbohydrates
71%
Wheat
60%
Cranberry bean
Fats
11%
Wheat
6%
Cranberry bean

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wheat Cranberry bean
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Wheat Cranberry bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 4mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $2)
Which food is lower in Saturated Fat?
Cranberry bean
Cranberry bean is lower in Saturated Fat (difference - 0.138g)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Cranberry bean
Cranberry bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Wheat Cranberry bean Opinion
Calories 339 335 Wheat
Protein 13.68 23.03 Cranberry bean
Fats 2.47 1.23 Wheat
Vitamin C 0 0
Carbs 71.13 60.05 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 3.52 5 Cranberry bean
Calcium 34 127 Cranberry bean
Potassium 431 1332 Cranberry bean
Magnesium 144 156 Cranberry bean
Sugars
Fiber 24.7 Cranberry bean
Copper 0.553 0.794 Cranberry bean
Zinc 4.16 3.63 Wheat
Starch
Phosphorus 508 372 Wheat
Sodium 2 6 Wheat
Vitamin A 0 2 Cranberry bean
Vitamin E
Vitamin D 0 0
Vitamin B1 0.419 0.747 Cranberry bean
Vitamin B2 0.121 0.213 Cranberry bean
Vitamin B3 6.738 1.455 Wheat
Vitamin B5 0.935 0.748 Wheat
Vitamin B6 0.419 0.309 Wheat
Vitamin B12 0 0
Vitamin K
Folate 43 604 Cranberry bean
Trans Fat 0 Wheat
Saturated Fat 0.454 0.316 Cranberry bean
Monounsaturated Fat 0.344 0.106 Wheat
Polyunsaturated fat 0.978 0.527 Wheat
Tryptophan 0.176 0.273 Cranberry bean
Threonine 0.366 0.969 Cranberry bean
Isoleucine 0.533 1.017 Cranberry bean
Leucine 0.934 1.838 Cranberry bean
Lysine 0.303 1.58 Cranberry bean
Methionine 0.221 0.346 Cranberry bean
Phenylalanine 0.681 1.245 Cranberry bean
Valine 0.594 1.205 Cranberry bean
Histidine 0.322 0.641 Cranberry bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.