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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +152% |
| Contains more PotassiumPotassium | +461% |
| Contains more CopperCopper | +57.7% |
| Contains more ZincZinc | +62.4% |
| Contains less SodiumSodium | -79.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +57.8% |
| Contains more IronIron | +40.5% |
| Contains more PhosphorusPhosphorus | +130.1% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Protein | 9.73g | 75.16g | 131% |
| Selenium | 1.3µg | 39.7µg | 70% |
| Manganese | 0.636mg | 28% | |
| Fiber | 6.3g | 0.6g | 23% |
| Phosphorus | 113mg | 260mg | 21% |
| Folate | 81µg | 0µg | 20% |
| Iron | 3.7mg | 5.2mg | 19% |
| Potassium | 561mg | 100mg | 14% |
| Calories | 139kcal | 370kcal | 12% |
| Copper | 0.287mg | 0.182mg | 12% |
| Vitamin B1 | 0.118mg | 0mg | 10% |
| Magnesium | 63mg | 25mg | 9% |
| Vitamin B6 | 0.093mg | 0mg | 7% |
| Vitamin E | 0.94mg | 0mg | 6% |
| Choline | 35.1mg | 6% | |
| Calcium | 90mg | 142mg | 5% |
| Zinc | 1.38mg | 0.85mg | 5% |
| Vitamin B5 | 0.229mg | 0mg | 5% |
| Polyunsaturated fat | 0.152g | 0.81g | 4% |
| Vitamin B2 | 0.046mg | 0mg | 4% |
| Carbs | 25.09g | 13.79g | 4% |
| Vitamin K | 3.5µg | 0µg | 3% |
| Fats | 0.35g | 1.85g | 2% |
| Vitamin B3 | 0.14mg | 0mg | 1% |
| Sodium | 6mg | 29mg | 1% |
| Saturated fat | 0.091g | 0.272g | 1% |
| Net carbs | 18.79g | 13.19g | N/A |
| Sugar | 0.34g | 0g | N/A |
| Monounsaturated fat | 0.031g | 0.156g | 0% |
| Tryptophan | 0.115mg | 0% | |
| Threonine | 0.409mg | 0% | |
| Isoleucine | 0.429mg | 0% | |
| Leucine | 0.776mg | 0% | |
| Lysine | 0.668mg | 0% | |
| Methionine | 0.146mg | 0% | |
| Phenylalanine | 0.526mg | 0% | |
| Valine | 0.509mg | 0% | |
| Histidine | 0.271mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.73 g
Fats:
0.35 g
Carbs:
25.09 g
Water:
63.08 g
Other:
1.75 g
Protein:
75.16 g
Fats:
1.85 g
Carbs:
13.79 g
Water:
8.2 g
Other:
1 g
| Contains more CarbsCarbs | +81.9% |
| Contains more WaterWater | +669.3% |
| Contains more OtherOther | +75% |
| Contains more ProteinProtein | +672.5% |
| Contains more FatsFats | +428.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.091 g
Monounsaturated fat:
Mono. Fat
0.031 g
Polyunsaturated fat:
Poly. Fat
0.152 g
Saturated fat:
Sat. Fat
0.272 g
Monounsaturated fat:
Mono. Fat
0.156 g
Polyunsaturated fat:
Poly. Fat
0.81 g
| Contains less Sat. FatSaturated fat | -66.5% |
| Contains more Mono. FatMonounsaturated fat | +403.2% |
| Contains more Poly. FatPolyunsaturated fat | +432.9% |
