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  6. Wheat vs. Yardlong beans

Wheat vs. Yardlong beans — In-Depth Nutrition Comparison

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How are wheat and yardlong beans different?

  • Wheat is higher in selenium, manganese, copper, zinc, phosphorus, vitamin B3, and iron; however, yardlong beans is richer in vitamin A, folate, and vitamin B2.
  • Daily need coverage for selenium for wheat is 55% higher.
  • Wheat contains 5 times more manganese than yardlong beans. While wheat contains 1.03mg of manganese, yardlong beans contains only 0.201mg.
  • Wheat has a lower glycemic index (50) than yardlong beans (86).

Wheat, KAMUT khorasan, cooked and Yardlong bean, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Wheat vs Yardlong 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
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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more MagnesiumMagnesium +14.3%
Contains more IronIron +79.6%
Contains more CopperCopper +340.4%
Contains more ZincZinc +411.1%
Contains more PhosphorusPhosphorus +157.9%
Contains more ManganeseManganese +412.4%
Contains more SeleniumSelenium +2026.7%
Contains more CalciumCalcium +388.9%
Contains more PotassiumPotassium +76.8%
Contains less SodiumSodium -50%

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
4
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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +11.8%
Contains more Vitamin B3Vitamin B3 +265.9%
Contains more Vitamin B6Vitamin B6 +191.7%
Contains more Vitamin B2Vitamin B2 +230%
Contains more FolateFolate +309.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Wheat Yardlong beans DV% diff.
Selenium 31.9µg 1.5µg 55%
Manganese 1.03mg 0.201mg 36%
Vitamin C 16.2mg 18%
Copper 0.207mg 0.047mg 18%
Fiber 4.3g 17%
Phosphorus 147mg 57mg 13%
Zinc 1.84mg 0.36mg 13%
Vitamin B3 2.305mg 0.63mg 10%
Iron 1.76mg 0.98mg 10%
Folate 11µg 45µg 9%
Carbs 27.6g 9.18g 6%
Protein 5.71g 2.53g 6%
Vitamin B2 0.03mg 0.099mg 5%
Vitamin B6 0.07mg 0.024mg 4%
Calories 132kcal 47kcal 4%
Calcium 9mg 44mg 4%
Potassium 164mg 290mg 4%
Vitamin A 23µg 3%
Vitamin E 0.24mg 2%
Polyunsaturated fat 0.243g 0.042g 1%
Vitamin B1 0.095mg 0.085mg 1%
Magnesium 48mg 42mg 1%
Vitamin B5 0.051mg 1%
Fats 0.83g 0.1g 1%
Net carbs 23.3g 9.18g N/A
Sugar 3.07g N/A
Sodium 8mg 4mg 0%
Trans fat 0.002g 0g N/A
Saturated fat 0.077g 0.026g 0%
Monounsaturated fat 0.084g 0.009g 0%
Tryptophan 0.051mg 0.029mg 0%
Threonine 0.172mg 0.094mg 0%
Isoleucine 0.22mg 0.135mg 0%
Leucine 0.432mg 0.18mg 0%
Lysine 0.161mg 0.166mg 0%
Methionine 0.097mg 0.036mg 0%
Phenylalanine 0.3mg 0.139mg 0%
Valine 0.267mg 0.146mg 0%
Histidine 0.147mg 0.082mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more ProteinProtein +125.7%
Contains more FatsFats +730%
Contains more CarbsCarbs +200.7%
Contains more WaterWater +34.2%
~equal in Other ~0.72g

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
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +833.3%
Contains more Poly. FatPolyunsaturated fat +478.6%
Contains less Sat. FatSaturated fat -66.2%

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.