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Wheat vs Navy bean - In-Depth Nutrition Comparison

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Important differences between Wheat and Navy bean

  • Wheat has more Selenium, Manganese, Phosphorus, Vitamin B3, Zinc, Copper, Iron, and Vitamin B6, however Navy bean has more Folate, and Vitamin C.
  • Wheat's daily need coverage for Selenium is 161% more.
  • Wheat has 7 times more Manganese than Navy bean. Wheat has 3.012mg of Manganese, while Navy bean has 0.408mg.

The food varieties used in the comparison are Wheat, durum and Beans, navy, mature seeds, sprouted, raw.

Infographic

Wheat vs Navy bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +126.7%
Contains more Iron +82.4%
Contains more Magnesium +42.6%
Contains more Phosphorus +408%
Contains more Potassium +40.4%
Contains less Sodium -84.6%
Contains more Zinc +367.4%
Contains more Copper +55.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Contains more Calcium +126.7%
Contains more Iron +82.4%
Contains more Magnesium +42.6%
Contains more Phosphorus +408%
Contains more Potassium +40.4%
Contains less Sodium -84.6%
Contains more Zinc +367.4%
Contains more Copper +55.3%

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
4
:
Contains more Vitamin B3 +452.3%
Contains more Vitamin B5 +13.3%
Contains more Vitamin B6 +119.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +77.7%
Contains more Folate +207%
Equal in Vitamin B1 - 0.39
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% 105% 28% 127% 57% 97% 33% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin B3 +452.3%
Contains more Vitamin B5 +13.3%
Contains more Vitamin B6 +119.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +77.7%
Contains more Folate +207%
Equal in Vitamin B1 - 0.39

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 Navy bean
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Navy bean Opinion
Net carbs 71.13g 13.05g Wheat
Protein 13.68g 6.15g Wheat
Fats 2.47g 0.7g Wheat
Carbs 71.13g 13.05g Wheat
Calories 339kcal 67kcal Wheat
Starch g g
Fructose g g
Sugar g g
Fiber g g
Calcium 34mg 15mg Wheat
Iron 3.52mg 1.93mg Wheat
Magnesium 144mg 101mg Wheat
Phosphorus 508mg 100mg Wheat
Potassium 431mg 307mg Wheat
Sodium 2mg 13mg Wheat
Zinc 4.16mg 0.89mg Wheat
Copper 0.553mg 0.356mg Wheat
Vitamin A 0IU 4IU Navy bean
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 18.8mg Navy bean
Vitamin B1 0.419mg 0.39mg Wheat
Vitamin B2 0.121mg 0.215mg Navy bean
Vitamin B3 6.738mg 1.22mg Wheat
Vitamin B5 0.935mg 0.825mg Wheat
Vitamin B6 0.419mg 0.191mg Wheat
Folate 43µg 132µg Navy bean
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.176mg 0.064mg Wheat
Threonine 0.366mg 0.258mg Wheat
Isoleucine 0.533mg 0.273mg Wheat
Leucine 0.934mg 0.442mg Wheat
Lysine 0.303mg 0.35mg Navy bean
Methionine 0.221mg 0.064mg Wheat
Phenylalanine 0.681mg 0.31mg Wheat
Valine 0.594mg 0.316mg Wheat
Histidine 0.322mg 0.172mg Wheat
Cholesterol 0mg 0mg
Trans Fat g 0g Wheat
Saturated Fat 0.454g 0.085g Navy bean
Monounsaturated Fat 0.344g 0.052g Wheat
Polyunsaturated fat 0.978g 0.407g Wheat

Which food is preferable for your diet?

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

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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
35
Navy bean
Mineral Summary Score
100
Wheat
45
Navy 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
37%
Navy bean
Carbohydrates
71%
Wheat
13%
Navy bean
Fats
11%
Wheat
3%
Navy bean

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 11mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.9)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.369g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 11)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.