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  6. White beans vs. Wheat gluten

White beans vs. Wheat gluten — In-Depth Nutrition Comparison

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Important differences between White beans and Wheat gluten

  • White beans has more Fiber, Folate, Potassium, Copper, Vitamin B1, Magnesium, and Vitamin B6, however, Wheat gluten is richer in Selenium, Phosphorus, and Iron.
  • Wheat gluten's daily need coverage for Selenium is 70% more.

The food varieties used in the comparison are Beans, white, mature seeds, cooked, boiled, without salt and Vital wheat gluten.

Infographic

White beans vs Wheat gluten 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.
White beans
White beans
6
:
4
Wheat gluten
Wheat gluten
Contains more Magnesium +152%
Contains more Potassium +461%
Contains less Sodium -79.3%
Contains more Zinc +62.4%
Contains more Copper +57.7%
Contains more Calcium +57.8%
Contains more Iron +40.5%
Contains more Phosphorus +130.1%
Contains more Selenium +2953.8%
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Wheat gluten
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Contains more Magnesium +152%
Contains more Potassium +461%
Contains less Sodium -79.3%
Contains more Zinc +62.4%
Contains more Copper +57.7%
Contains more Calcium +57.8%
Contains more Iron +40.5%
Contains more Phosphorus +130.1%
Contains more Selenium +2953.8%

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.
White beans
White beans
8
:
0
Wheat gluten
Wheat gluten
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
White beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 9%
Wheat gluten
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% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White beans
White beans
3
:
2
Wheat gluten
Wheat gluten
Contains more Carbs +81.9%
Contains more Water +669.3%
Contains more Other +75%
Contains more Protein +672.5%
Contains more Fats +428.6%
White beans
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Wheat gluten
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more Carbs +81.9%
Contains more Water +669.3%
Contains more Other +75%
Contains more Protein +672.5%
Contains more Fats +428.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
White beans
White beans
1
:
2
Wheat gluten
Wheat gluten
Contains less Saturated Fat -66.5%
Contains more Monounsaturated Fat +403.2%
Contains more Polyunsaturated fat +432.9%
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Wheat gluten
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
Contains less Saturated Fat -66.5%
Contains more Monounsaturated Fat +403.2%
Contains more Polyunsaturated fat +432.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White beans Wheat gluten
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient White beans Wheat gluten Opinion
Net carbs 18.79g 13.19g White beans
Protein 9.73g 75.16g Wheat gluten
Fats 0.35g 1.85g Wheat gluten
Carbs 25.09g 13.79g White beans
Calories 139kcal 370kcal Wheat gluten
Sugar 0.34g 0g Wheat gluten
Fiber 6.3g 0.6g White beans
Calcium 90mg 142mg Wheat gluten
Iron 3.7mg 5.2mg Wheat gluten
Magnesium 63mg 25mg White beans
Phosphorus 113mg 260mg Wheat gluten
Potassium 561mg 100mg White beans
Sodium 6mg 29mg White beans
Zinc 1.38mg 0.85mg White beans
Copper 0.287mg 0.182mg White beans
Manganese 0.636mg White beans
Selenium 1.3µg 39.7µg Wheat gluten
Vitamin E 0.94mg 0mg White beans
Vitamin B1 0.118mg 0mg White beans
Vitamin B2 0.046mg 0mg White beans
Vitamin B3 0.14mg 0mg White beans
Vitamin B5 0.229mg 0mg White beans
Vitamin B6 0.093mg 0mg White beans
Folate 81µg 0µg White beans
Vitamin K 3.5µg 0µg White beans
Tryptophan 0.115mg White beans
Threonine 0.409mg White beans
Isoleucine 0.429mg White beans
Leucine 0.776mg White beans
Lysine 0.668mg White beans
Methionine 0.146mg White beans
Phenylalanine 0.526mg White beans
Valine 0.509mg White beans
Histidine 0.271mg White beans
Saturated Fat 0.091g 0.272g White beans
Monounsaturated Fat 0.031g 0.156g Wheat gluten
Polyunsaturated fat 0.152g 0.81g Wheat gluten

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White beans Wheat gluten
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
White beans
0%
Wheat gluten
Minerals Daily Need Coverage Score
53%
White beans
68%
Wheat gluten

Comparison summary

Which food contains less Sodium?
White beans
White beans contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 0.181g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 64)
Which food is richer in vitamins?
White beans
White beans is relatively richer in vitamins
Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 0.34g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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

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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/nutrients
  2. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.