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Wheat vs Kidney bean - In-Depth Nutrition Comparison

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Summary of differences between Wheat and Kidney bean

  • Wheat has more Selenium, Manganese, Vitamin B3, Phosphorus, and Zinc, however Kidney bean is higher in Folate, Iron, Copper, Potassium, and Calcium.
  • Wheat covers your daily need of Selenium 157% more than Kidney bean.
  • Wheat has 3 times more Vitamin B3 than Kidney bean. While Wheat has 6.738mg of Vitamin B3, Kidney bean has only 2.06mg.

These are the specific foods used in this comparison Wheat, durum and Beans, kidney, all types, mature seeds, raw.

Infographic

Wheat vs Kidney 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
Wheat
4
:
4
Kidney bean
Kidney bean
Contains more Zinc +49.1%
Contains more Phosphorus +24.8%
Contains less Sodium -91.7%
Contains more Iron +133%
Contains more Calcium +320.6%
Contains more Potassium +226.2%
Contains more Copper +73.2%
Equal in Magnesium - 140
Wheat
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Kidney bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 308% 43% 125% 100% 320% 77% 175% 4%
Contains more Zinc +49.1%
Contains more Phosphorus +24.8%
Contains less Sodium -91.7%
Contains more Iron +133%
Contains more Calcium +320.6%
Contains more Potassium +226.2%
Contains more Copper +73.2%
Equal in Magnesium - 140

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
Wheat
3
:
6
Kidney bean
Kidney bean
Contains more Vitamin B3 +227.1%
Contains more Vitamin B5 +19.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +26.3%
Contains more Vitamin B2 +81%
Contains more Folate +816.3%
Equal in Vitamin B6 - 0.397
Wheat
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%
Kidney bean
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
Contains more Vitamin B3 +227.1%
Contains more Vitamin B5 +19.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +26.3%
Contains more Vitamin B2 +81%
Contains more Folate +816.3%
Equal in Vitamin B6 - 0.397

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
37
Wheat
60
Kidney bean
Mineral Summary Score
100
Wheat
143
Kidney 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 food.
Protein
82%
Wheat
141%
Kidney bean
Carbohydrates
71%
Wheat
60%
Kidney bean
Fats
11%
Wheat
4%
Kidney bean

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Kidney 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 is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 22mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.8)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.334g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 28)
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.
Which food is richer in vitamins?
?
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.

All nutrients comparison - raw data values

Nutrient Wheat Kidney bean Opinion
Calories 339 333 Wheat
Protein 13.68 23.58 Kidney bean
Fats 2.47 0.83 Wheat
Vitamin C 0 4.5 Kidney bean
Carbs 71.13 60.01 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 3.52 8.2 Kidney bean
Calcium 34 143 Kidney bean
Potassium 431 1406 Kidney bean
Magnesium 144 140 Wheat
Sugar 2.23 Wheat
Fiber 24.9 Kidney bean
Copper 0.553 0.958 Kidney bean
Zinc 4.16 2.79 Wheat
Starch
Phosphorus 508 407 Wheat
Sodium 2 24 Wheat
Vitamin A 0 0
Vitamin E 0.22 Kidney bean
Vitamin D 0 0
Vitamin B1 0.419 0.529 Kidney bean
Vitamin B2 0.121 0.219 Kidney bean
Vitamin B3 6.738 2.06 Wheat
Vitamin B5 0.935 0.78 Wheat
Vitamin B6 0.419 0.397 Wheat
Vitamin B12 0 0
Vitamin K 19 Kidney bean
Folate 43 394 Kidney bean
Trans Fat 0 Wheat
Saturated Fat 0.454 0.12 Kidney bean
Monounsaturated Fat 0.344 0.064 Wheat
Polyunsaturated fat 0.978 0.457 Wheat
Tryptophan 0.176 0.279 Kidney bean
Threonine 0.366 0.992 Kidney bean
Isoleucine 0.533 1.041 Kidney bean
Leucine 0.934 1.882 Kidney bean
Lysine 0.303 1.618 Kidney bean
Methionine 0.221 0.355 Kidney bean
Phenylalanine 0.681 1.275 Kidney bean
Valine 0.594 1.233 Kidney bean
Histidine 0.322 0.656 Kidney bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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. Kidney bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.