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Wheat vs. Green beans — In-Depth Nutrition Comparison

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Important differences between wheat and green beans

  • Green beans have less selenium, manganese, phosphorus, copper, zinc, iron, vitamin B3, protein, magnesium, and carbs.
  • Wheat's daily need coverage for selenium is 58% more.
  • Wheat has 7 times more zinc than green beans. Wheat has 1.84mg of zinc, while green beans have 0.25mg.
  • Wheat has a higher glycemic index than green beans.

The food varieties used in the comparison are Wheat, KAMUT khorasan, cooked and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Wheat vs Green beans 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.
Wheat
Wheat
8
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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +166.7%
Contains more PotassiumPotassium +12.3%
Contains more IronIron +170.8%
Contains more CopperCopper +263.2%
Contains more ZincZinc +636%
Contains more PhosphorusPhosphorus +406.9%
Contains more ManganeseManganese +261.4%
Contains more SeleniumSelenium +15850%
Contains more CalciumCalcium +388.9%
Contains less SodiumSodium -87.5%

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.
Wheat
Wheat
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 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 32% 0% 11% 9.2% 19% 22% 12% 4.4% 13% 0% 120% 25%
Contains more Vitamin B1Vitamin B1 +28.4%
Contains more Vitamin B3Vitamin B3 +275.4%
Contains more Vitamin B6Vitamin B6 +25%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +91.7%
Contains more Vitamin B2Vitamin B2 +223.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Green beans DV% diff.
Selenium 31.9µg 0.2µg 58%
Vitamin K 47.9µg 40%
Manganese 1.03mg 0.285mg 32%
Copper 0.207mg 0.057mg 17%
Phosphorus 147mg 29mg 17%
Iron 1.76mg 0.65mg 14%
Zinc 1.84mg 0.25mg 14%
Vitamin C 9.7mg 11%
Vitamin B3 2.305mg 0.614mg 11%
Protein 5.71g 1.89g 8%
Carbs 27.6g 7.88g 7%
Magnesium 48mg 18mg 7%
Folate 11µg 33µg 6%
Calories 132kcal 35kcal 5%
Vitamin B2 0.03mg 0.097mg 5%
Calcium 9mg 44mg 4%
Fiber 4.3g 3.2g 4%
Vitamin A 32µg 4%
Choline 16.9mg 3%
Vitamin B1 0.095mg 0.074mg 2%
Fats 0.83g 0.28g 1%
Potassium 164mg 146mg 1%
Vitamin E 0.24mg 0.46mg 1%
Vitamin B5 0.074mg 1%
Vitamin B6 0.07mg 0.056mg 1%
Polyunsaturated fat 0.243g 0.145g 1%
Protein per 100 calories 4.3g 5.4g N/A
Calories per 10 g protein 231kcal 185kcal N/A
Weight per 100 calories 76g 286g N/A
Net carbs 23.3g 4.68g N/A
Sugar 3.07g 3.63g N/A
Sodium 8mg 1mg 0%
Trans fat 0.002g 0g N/A
Saturated fat 0.077g 0.064g 0%
Monounsaturated fat 0.084g 0.011g 0%
Tryptophan 0.051mg 0.02mg 0%
Threonine 0.172mg 0.082mg 0%
Isoleucine 0.22mg 0.069mg 0%
Leucine 0.432mg 0.116mg 0%
Lysine 0.161mg 0.091mg 0%
Methionine 0.097mg 0.023mg 0%
Phenylalanine 0.3mg 0.069mg 0%
Valine 0.267mg 0.093mg 0%
Histidine 0.147mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +202.1%
Contains more FatsFats +196.4%
Contains more CarbsCarbs +250.3%
Contains more WaterWater +36.9%

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% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +663.6%
Contains more Poly. FatPolyunsaturated fat +67.6%
Contains less Sat. FatSaturated fat -16.9%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.