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Wheat vs. Kidney beans — In-Depth Nutrition Comparison

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What are the differences between wheat and kidney beans?

  • Wheat is higher in selenium, manganese, vitamin B3, and zinc; however, kidney beans is richer in folate, fiber, potassium, iron, and vitamin B1.
  • Wheat's daily need coverage for selenium is 56% more.
  • Kidney beans contains 4 times less vitamin B3 than wheat. Wheat contains 2.305mg of vitamin B3, while kidney beans contains 0.578mg.
  • Kidney beans has a lower glycemic index (22) than wheat (50).

We used Wheat, KAMUT khorasan, cooked and Beans, kidney, all types, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Wheat vs Kidney 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
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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Contains more MagnesiumMagnesium +14.3%
Contains more ZincZinc +84%
Contains more ManganeseManganese +139.5%
Contains more SeleniumSelenium +2800%
Contains more CalciumCalcium +288.9%
Contains more PotassiumPotassium +147%
Contains more IronIron +26.1%
Contains less SodiumSodium -87.5%
~equal in Copper ~0.216mg
~equal in Phosphorus ~138mg

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
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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin B3Vitamin B3 +298.8%
Contains more Vitamin B1Vitamin B1 +68.4%
Contains more Vitamin B2Vitamin B2 +93.3%
Contains more Vitamin B6Vitamin B6 +71.4%
Contains more FolateFolate +1081.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Kidney beans DV% diff.
Selenium 31.9µg 1.1µg 56%
Folate 11µg 130µg 30%
Manganese 1.03mg 0.43mg 26%
Vitamin B3 2.305mg 0.578mg 11%
Fiber 4.3g 6.4g 8%
Zinc 1.84mg 1mg 8%
Potassium 164mg 405mg 7%
Vitamin K 8.4µg 7%
Protein 5.71g 8.67g 6%
Choline 30.5mg 6%
Iron 1.76mg 2.22mg 6%
Vitamin B1 0.095mg 0.16mg 5%
Vitamin B5 0.22mg 4%
Vitamin B6 0.07mg 0.12mg 4%
Calcium 9mg 35mg 3%
Carbs 27.6g 22.8g 2%
Vitamin B2 0.03mg 0.058mg 2%
Copper 0.207mg 0.216mg 1%
Phosphorus 147mg 138mg 1%
Vitamin E 0.24mg 0.03mg 1%
Magnesium 48mg 42mg 1%
Vitamin C 1.2mg 1%
Fats 0.83g 0.5g 1%
Calories 132kcal 127kcal 0%
Net carbs 23.3g 16.4g N/A
Sugar 3.07g 0.32g N/A
Sodium 8mg 1mg 0%
Trans fat 0.002g 0g N/A
Saturated fat 0.077g 0.073g 0%
Monounsaturated fat 0.084g 0.039g 0%
Polyunsaturated fat 0.243g 0.278g 0%
Tryptophan 0.051mg 0.104mg 0%
Threonine 0.172mg 0.319mg 0%
Isoleucine 0.22mg 0.41mg 0%
Leucine 0.432mg 0.736mg 0%
Lysine 0.161mg 0.607mg 0%
Methionine 0.097mg 0.113mg 0%
Phenylalanine 0.3mg 0.511mg 0%
Valine 0.267mg 0.5mg 0%
Histidine 0.147mg 0.238mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more FatsFats +66%
Contains more CarbsCarbs +21.1%
Contains more ProteinProtein +51.8%
Contains more OtherOther +60.3%
~equal in Water ~66.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
Contains more Mono. FatMonounsaturated fat +115.4%
Contains more Poly. FatPolyunsaturated fat +14.4%
~equal in Saturated fat ~0.073g

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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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.