Durum wheat vs Black Beans: Which Is Healthier?

Although durum wheat and black beans belong to different food groups, while durum wheat belong is a grain, and black beans belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares durum wheat and black beans, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how durum wheat and black beans compare specifically.

Durum wheat

Durum wheat (Triticum durum) is a type of wheat that is known for its high protein and gluten content.

It is a good source of carbohydrates, protein, and small amounts of vitamins and minerals like iron, zinc, and B-vitamins. It is also rich in antioxidants and essential amino acids, making it a valuable food for vegetarians and vegans.

Durum wheat is commonly used in the production of pasta and couscous and also in traditional dishes like semolina porridge and bread. It is also used in some breakfast cereals and snacks. The high gluten content of durum wheat gives pasta and other products made from it a distinct texture and yellow color due to the presence of carotenoids in the wheat endosperm.

Durum wheat is gluten-rich. Thus, it is unsuitable for people with gluten sensitivities or celiac disease. It can be enjoyed as a balanced diet, combined with vegetables, lean protein sources, and healthy fats.

Durum wheat is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).

It also contains a good amount of Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin E.

Black Beans

Black beans (Phaseolus vulgaris) are a type of legume that are native to Central and South America.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content and rich, nutty flavor.

Black beans are also a good source of antioxidants. They have been shown to have a number of potential health benefits, including reducing the risk of certain types of cancer and helping to lower cholesterol levels.

They are easy to incorporate into a wide range of recipes and can be enjoyed in dishes such as black bean soup, burritos, and salads.

Black Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin K.

Durum wheat vs Black Beans Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing durum wheat vs black beans.

This comparison will start by comparing the caloric value of durum wheat and black beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Durum wheat vs Black Beans Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing durum wheat vs black beans for weight loss, durum wheat is slightly lower in calories, with 339 calories per 100 grams, compared to 341 calories per 100 grams of black beans.

However, both durum wheat and black beans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Durum wheat vs Black Beans Protein

Legumes and most legume products, including durum wheat and black beans, are important sources of plant-based protein.

Black Beans offer around 37% more protein than durum wheat.

Black Beans have 21.6 grams of protein per 100 grams, while durum wheat has 13.7 grams of protein per 100 grams.

Durum wheat vs Black Beans Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in durum wheat and black beans.

The total amount of carbohydrates is around 12% higher in durum wheat than in black beans. It have 71.1 grams per 100 grams, compared to 62.4 grams in black beans.

There’s less sugar in durum wheat than in black beans, 100% precisely.

One handful of durum wheat (28 grams) contains 0 grams of sugar, while the same amount of black beans contains 0.6 grams.

Lastly, let’s take a look at the dietary fiber in durum wheat and black beans.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 4.3 grams of fiber per portion, black beans are a better source of fiber than durum wheat which offer 1 grams per portion.

Durum wheat vs Black Beans Fats

Like most other grains and legumes, with the exception of lupins and peanuts, durum wheat and black beans are low in fat.

Fats in durum wheat and black beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in durum wheat and black beans:

• Durum wheat: 2.5 grams per 100 grams
• Black Beans: 1.4 per 100 grams

Speaking of saturated fats, black beans are 20% lower in saturated fats.

Black Beans and durum wheat contain 0.4 grams and 0.5 grams of saturated fat per 100 grams, respectively.

Durum wheat vs Black Beans Vitamins Content

This section will discuss the vitamin content of durum wheat and black beans.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Durum wheat has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B9 (Folate), and vitamin K.

However, black beans have a higher amount of vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin E.

Durum wheat and black beans contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins durum wheat and black beans contain side by side, so you can easily compare them.

Durum wheat vs Black Beans Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the durum wheat and black beans comparison focuses on their mineral content.

Durum wheat is a better source of calcium, copper, iron, magnesium, potassium, and sodium than black beans.

On the other hand, black beans are a higher amount of manganese, phosphorus, selenium, and zinc.

Durum wheat and black beans contain the same amount of fluoride.

Check out the table below to learn how durum wheat and black beans compare when it comes to mineral content.

The Final Word

Durum wheat and black beans are highly nutritious and a great addition to a plant-based diet.

Both durum wheat and black beans are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.