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  6. Wheat gluten vs. Bean raw

Wheat gluten vs. Bean raw — In-Depth Nutrition Comparison

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The main differences between wheat gluten and bean raw

  • Wheat gluten has more protein and selenium; however, bean raw has more folate, copper, fiber, vitamin B1, potassium, vitamin B6, magnesium, and phosphorus.
  • Daily need coverage for folate for bean raw is 131% higher.
  • Bean raw has 4 times less protein than wheat gluten. Wheat gluten has 75.16g of protein, while bean raw has 21.42g.
  • Wheat gluten has a higher glycemic index than bean raw.

Food types used in this article are Vital wheat gluten and Beans, pinto, mature seeds, raw.

Infographic

Wheat gluten vs Bean raw infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more CalciumCalcium +25.7%
Contains more SeleniumSelenium +42.3%
Contains more MagnesiumMagnesium +604%
Contains more PotassiumPotassium +1293%
Contains more CopperCopper +390.7%
Contains more ZincZinc +168.2%
Contains more PhosphorusPhosphorus +58.1%
Contains less SodiumSodium -58.6%
Contains more ManganeseManganese +∞%
~equal in Iron ~5.07mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
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% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Contains more Vitamin CVitamin C +∞%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat gluten Bean raw DV% diff.
Folate 0µg 525µg 131%
Protein 75.16g 21.42g 107%
Copper 0.182mg 0.893mg 79%
Fiber 0.6g 15.5g 60%
Vitamin B1 0mg 0.713mg 59%
Manganese 1.148mg 50%
Potassium 100mg 1393mg 38%
Magnesium 25mg 176mg 36%
Vitamin B6 0mg 0.474mg 36%
Phosphorus 260mg 411mg 22%
Selenium 39.7µg 27.9µg 21%
Carbs 13.79g 62.55g 16%
Vitamin B2 0mg 0.212mg 16%
Vitamin B5 0mg 0.785mg 16%
Starch 34.17g 14%
Zinc 0.85mg 2.28mg 13%
Choline 66.2mg 12%
Vitamin C 0mg 6.3mg 7%
Vitamin B3 0mg 1.174mg 7%
Vitamin K 0µg 5.6µg 5%
Calcium 142mg 113mg 3%
Polyunsaturated fat 0.81g 0.407g 3%
Iron 5.2mg 5.07mg 2%
Calories 370kcal 347kcal 1%
Fats 1.85g 1.23g 1%
Sodium 29mg 12mg 1%
Vitamin E 0mg 0.21mg 1%
Protein per 100 calories 20g 6.2g N/A
Calories per 10 g protein 49kcal 162kcal N/A
Weight per 100 calories 27g 29g N/A
Net carbs 13.19g 47.05g N/A
Sugar 0g 2.11g N/A
Saturated fat 0.272g 0.235g 0%
Monounsaturated fat 0.156g 0.229g 0%
Tryptophan 0.237mg 0%
Threonine 0.81mg 0%
Isoleucine 0.871mg 0%
Leucine 1.558mg 0%
Lysine 1.356mg 0%
Methionine 0.259mg 0%
Phenylalanine 1.095mg 0%
Valine 0.998mg 0%
Histidine 0.556mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more ProteinProtein +250.9%
Contains more FatsFats +50.4%
Contains more CarbsCarbs +353.6%
Contains more WaterWater +38.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Poly. FatPolyunsaturated fat +99%
Contains less Sat. FatSaturated fat -13.6%
Contains more Mono. FatMonounsaturated fat +46.8%

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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.