Durum wheat vs White Beans: What’s The Difference?
Although durum wheat and white beans belong to different food groups, while durum wheat belong is a grain, and white 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 white 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 white beans compare specifically.
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.
White beans (Phaseolus vulgaris), also known as navy beans or haricot beans, are a type of legume native to South America.
They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their mild, slightly nutty flavor.
White beans are also a good source of several important nutrients, including potassium, iron, and B vitamins.
They can be enjoyed in a variety of dishes, such as white bean soup, salad, and dips.
In addition to being a nutritious food, white beans have been shown to have a number of potential health benefits.
They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.
White Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin K.
Durum wheat vs White 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 white beans.
This comparison will start by comparing the caloric value of durum wheat and white beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Durum wheat||White Beans|
|Energy||339 kcal||333 kcal|
|Carbs||71.1 g||60.3 g|
|Sugar||0 g||2.11 g|
|Fiber||3.4 g||15.2 g|
|Protein||13.7 g||23.4 g|
|Fat||2.47 g||0.85 g|
|Saturated Fat||0.454 g||0.219 g|
Durum wheat vs White 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 white beans vs durum wheat for weight loss, white beans are slightly lower in calories, with 333 calories per 100 grams, compared to 339 calories per 100 grams of durum wheat.
However, both durum wheat and white 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 White Beans Protein
Legumes and most legume products, including durum wheat and white beans, are important sources of plant-based protein.
White Beans offer around 41% more protein than durum wheat.
White Beans have 23.4 grams of protein per 100 grams, while durum wheat has 13.7 grams of protein per 100 grams.
Durum wheat vs White 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 white beans.
The total amount of carbohydrates is around 15% higher in durum wheat than in white beans. It have 71.1 grams per 100 grams, compared to 60.3 grams in white beans.
There’s less sugar in durum wheat than in white beans, 100% precisely.
One handful of durum wheat (28 grams) contains 0 grams of sugar, while the same amount of white beans contains 0.6 grams.
Lastly, let’s take a look at the dietary fiber in durum wheat and white 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, white beans are a better source of fiber than durum wheat which offer 1 grams per portion.
Durum wheat vs White Beans Fats
Like most other grains and legumes, with the exception of lupins and peanuts, durum wheat and white beans are low in fat.
Fats in durum wheat and white beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in durum wheat and white beans:
- Durum wheat: 2.5 grams per 100 grams
- White Beans: 0.9 per 100 grams
Speaking of saturated fats, white beans are 60% lower in saturated fats.
White Beans and durum wheat contain 0.2 grams and 0.5 grams of saturated fat per 100 grams, respectively.
Durum wheat vs White Beans Vitamins Content
This section will discuss the vitamin content of durum wheat and white 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 B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B9 (Folate), and vitamin K.
However, white beans have a higher amount of vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin E.
Durum wheat and white beans contain the same amount of vitamin A, vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins durum wheat and white beans contain side by side, so you can easily compare them.
|Durum wheat||White Beans|
|Vitamin B1 (Thiamine)||0.419 mg||0.437 mg|
|Vitamin B2 (Riboflavin)||0.121 mg||0.146 mg|
|Vitamin B3 (Niacin)||6.74 mg||0.479 mg|
|Vitamin B5 (Pantothenic acid)||0.935 mg||0.732 mg|
|Vitamin B6 (Pyroxidine)||0.419 mg||0.318 mg|
|Vitamin B9 (Folate)||43 µg||388 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.9 mg||0.21 mg|
|Vitamin K||0.9 µg||5.6 µg|
Durum wheat vs White 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 white beans comparison focuses on their mineral content.
Durum wheat is a better source of calcium, copper, fluoride, iron, magnesium, potassium, and sodium than white beans.
On the other hand, white beans are a higher amount of manganese, phosphorus, selenium, and zinc.
Check out the table below to learn how durum wheat and white beans compare when it comes to mineral content.
|Durum wheat||White Beans|
|Calcium||34 mg||240 mg|
|Copper||0.553 mg||0.984 mg|
|Iron||3.52 mg||10.4 mg|
|Magnesium||144 mg||190 mg|
|Manganese||3.01 mg||1.8 mg|
|Phosphorus||508 mg||301 mg|
|Potassium||431 mg||1800 mg|
|Selenium||89.4 µg||12.8 µg|
|Sodium||2 mg||16 mg|
|Zinc||4.16 mg||3.67 mg|
The Final Word
Durum wheat and white beans are highly nutritious and a great addition to a plant-based diet.
Both durum wheat and white 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.
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