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  6. Wheat vs. Green bean raw

Wheat vs. Green bean raw — In-Depth Nutrition Comparison

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Differences between wheat and green bean raw

  • Wheat has more selenium, manganese, phosphorus, copper, zinc, vitamin B3, iron, and fiber, while green bean raw has more vitamin A and vitamin B2.
  • Wheat's daily need coverage for selenium is 57% higher.
  • Green bean raw contains 8 times less zinc than wheat. Wheat contains 1.84mg of zinc, while green bean raw contains 0.24mg.
  • Green bean raw has a lower glycemic index. The glycemic index of green bean raw is 20, while the glycemic index of wheat is 50.

The food types used in this comparison are Wheat, KAMUT khorasan, cooked and Beans, snap, green, raw.

Infographic

Wheat vs Green bean raw 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
7
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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +92%
Contains more IronIron +70.9%
Contains more CopperCopper +200%
Contains more ZincZinc +666.7%
Contains more PhosphorusPhosphorus +286.8%
Contains more ManganeseManganese +376.9%
Contains more SeleniumSelenium +5216.7%
Contains more CalciumCalcium +311.1%
Contains more PotassiumPotassium +28.7%
Contains less SodiumSodium -25%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 41% 0% 12% 8.2% 21% 24% 14% 14% 33% 0% 108% 25%
Contains more Vitamin B1Vitamin B1 +15.9%
Contains more Vitamin B3Vitamin B3 +214%
Contains more Vitamin EVitamin E +70.8%
Contains more Vitamin B2Vitamin B2 +246.7%
Contains more Vitamin B6Vitamin B6 +101.4%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Green bean raw DV% diff.
Selenium 31.9µg 0.6µg 57%
Vitamin K 43µg 36%
Manganese 1.03mg 0.216mg 35%
Phosphorus 147mg 38mg 16%
Copper 0.207mg 0.069mg 15%
Zinc 1.84mg 0.24mg 15%
Vitamin C 12.2mg 14%
Vitamin B3 2.305mg 0.734mg 10%
Iron 1.76mg 1.03mg 9%
Protein 5.71g 1.83g 8%
Carbs 27.6g 6.97g 7%
Fiber 4.3g 2.7g 6%
Vitamin B2 0.03mg 0.104mg 6%
Folate 11µg 33µg 6%
Calories 132kcal 31kcal 5%
Magnesium 48mg 25mg 5%
Vitamin B5 0.225mg 5%
Vitamin B6 0.07mg 0.141mg 5%
Vitamin A 35µg 4%
Calcium 9mg 37mg 3%
Choline 15.3mg 3%
Fructose 1.39g 2%
Fats 0.83g 0.22g 1%
Potassium 164mg 211mg 1%
Vitamin E 0.24mg 0.41mg 1%
Vitamin B1 0.095mg 0.082mg 1%
Polyunsaturated fat 0.243g 0.113g 1%
Protein per 100 calories 4.3g 5.9g N/A
Calories per 10 g protein 231kcal 169kcal N/A
Weight per 100 calories 76g 323g N/A
Net carbs 23.3g 4.27g N/A
Sugar 3.07g 3.26g N/A
Starch 0.88g 0%
Sodium 8mg 6mg 0%
Trans fat 0.002g 0g N/A
Saturated fat 0.077g 0.05g 0%
Monounsaturated fat 0.084g 0.01g 0%
Tryptophan 0.051mg 0.019mg 0%
Threonine 0.172mg 0.079mg 0%
Isoleucine 0.22mg 0.066mg 0%
Leucine 0.432mg 0.112mg 0%
Lysine 0.161mg 0.088mg 0%
Methionine 0.097mg 0.022mg 0%
Phenylalanine 0.3mg 0.067mg 0%
Valine 0.267mg 0.09mg 0%
Histidine 0.147mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
4
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +212%
Contains more FatsFats +277.3%
Contains more CarbsCarbs +296%
Contains more WaterWater +38.6%
~equal in Other ~0.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +740%
Contains more Poly. FatPolyunsaturated fat +115%
Contains less Sat. FatSaturated fat -35.1%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.