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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
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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
8
:
Contains more Iron +82.4%
Contains more Calcium +126.7%
Contains more Potassium +40.4%
Contains more Magnesium +42.6%
Contains more Copper +55.3%
Contains more Zinc +367.4%
Contains more Phosphorus +408%
Contains less Sodium -84.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 73% 5% 28% 73% 119% 25% 43% 2%
Contains more Iron +82.4%
Contains more Calcium +126.7%
Contains more Potassium +40.4%
Contains more Magnesium +42.6%
Contains more Copper +55.3%
Contains more Zinc +367.4%
Contains more Phosphorus +408%
Contains less Sodium -84.6%

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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +77.7%
Contains more Folate +207%
Equal in Vitamin B1 - 0.39
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 63% 1% 0% 0% 98% 50% 23% 50% 45% 0% 0% 99%
Contains more Vitamin B3 +452.3%
Contains more Vitamin B5 +13.3%
Contains more Vitamin B6 +119.4%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +77.7%
Contains more Folate +207%
Equal in Vitamin B1 - 0.39

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 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 Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Navy 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 - 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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 Navy bean Opinion
Calories 339 67 Wheat
Protein 13.68 6.15 Wheat
Fats 2.47 0.7 Wheat
Vitamin C 0 18.8 Navy bean
Carbs 71.13 13.05 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 3.52 1.93 Wheat
Calcium 34 15 Wheat
Potassium 431 307 Wheat
Magnesium 144 101 Wheat
Sugar
Fiber
Copper 0.553 0.356 Wheat
Zinc 4.16 0.89 Wheat
Starch
Phosphorus 508 100 Wheat
Sodium 2 13 Wheat
Vitamin A 0 4 Navy bean
Vitamin E
Vitamin D 0 0
Vitamin B1 0.419 0.39 Wheat
Vitamin B2 0.121 0.215 Navy bean
Vitamin B3 6.738 1.22 Wheat
Vitamin B5 0.935 0.825 Wheat
Vitamin B6 0.419 0.191 Wheat
Vitamin B12 0 0
Vitamin K
Folate 43 132 Navy bean
Trans Fat 0 Wheat
Saturated Fat 0.454 0.085 Navy bean
Monounsaturated Fat 0.344 0.052 Wheat
Polyunsaturated fat 0.978 0.407 Wheat
Tryptophan 0.176 0.064 Wheat
Threonine 0.366 0.258 Wheat
Isoleucine 0.533 0.273 Wheat
Leucine 0.934 0.442 Wheat
Lysine 0.303 0.35 Navy bean
Methionine 0.221 0.064 Wheat
Phenylalanine 0.681 0.31 Wheat
Valine 0.594 0.316 Wheat
Histidine 0.322 0.172 Wheat
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. 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.