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Kidney bean vs Flour - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food contains less Sugars?
Flour
Flour contains less Sugars (difference - 1.96g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 22mg)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kidney bean Flour
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Kidney bean Flour
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
30
Kidney bean
39
Flour
Mineral Summary Score
91
Kidney bean
22
Flour

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Flour
Contains more Iron +76.7%
Contains more Calcium +853.3%
Contains more Potassium +1214%
Contains more Magnesium +536.4%
Contains more Copper +565.3%
Contains more Zinc +298.6%
Contains more Phosphorus +276.9%
Contains less Sodium -91.7%
Contains more Iron +76.7%
Contains more Calcium +853.3%
Contains more Potassium +1214%
Contains more Magnesium +536.4%
Contains more Copper +565.3%
Contains more Zinc +298.6%
Contains more Phosphorus +276.9%
Contains less Sodium -91.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Flour
Contains more Vitamin C +∞%
Contains more Vitamin E +266.7%
Contains more Vitamin B5 +78.1%
Contains more Vitamin B6 +802.3%
Contains more Vitamin K +6233.3%
Contains more Vitamin B1 +48.4%
Contains more Vitamin B2 +125.6%
Contains more Vitamin B3 +186.6%
Contains more Folic acid (B9) +∞%
Contains more Vitamin C +∞%
Contains more Vitamin E +266.7%
Contains more Vitamin B5 +78.1%
Contains more Vitamin B6 +802.3%
Contains more Vitamin K +6233.3%
Contains more Vitamin B1 +48.4%
Contains more Vitamin B2 +125.6%
Contains more Vitamin B3 +186.6%
Contains more Folic acid (B9) +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
141%
Kidney bean
62%
Flour
Carbohydrates
60%
Kidney bean
76%
Flour
Fats
4%
Kidney bean
5%
Flour

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Kidney bean Flour Opinion
Calories 333 364 Flour
Protein 23.58 10.33 Kidney bean
Fats 0.83 0.98 Flour
Vitamin C 4.5 0 Kidney bean
Carbs 60.01 76.31 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 8.2 4.64 Kidney bean
Calcium 143 15 Kidney bean
Potassium 1406 107 Kidney bean
Magnesium 140 22 Kidney bean
Sugars 2.23 0.27 Kidney bean
Fiber 24.9 2.7 Kidney bean
Copper 0.958 0.144 Kidney bean
Zinc 2.79 0.7 Kidney bean
Starch
Phosphorus 407 108 Kidney bean
Sodium 24 2 Flour
Vitamin A 0 0
Vitamin E 0.22 0.06 Kidney bean
Vitamin D 0 0
Vitamin B1 0.529 0.785 Flour
Vitamin B2 0.219 0.494 Flour
Vitamin B3 2.06 5.904 Flour
Vitamin B5 0.78 0.438 Kidney bean
Vitamin B6 0.397 0.044 Kidney bean
Vitamin B12 0 0
Vitamin K 19 0.3 Kidney bean
Folic acid (B9) 0 154 Flour
Trans Fat 0 Flour
Saturated Fat 0.12 0.155 Kidney bean
Monounsaturated Fat 0.064 0.087 Flour
Polyunsaturated fat 0.457 0.413 Kidney bean
Tryptophan 0.279 0.127 Kidney bean
Threonine 0.992 0.281 Kidney bean
Isoleucine 1.041 0.357 Kidney bean
Leucine 1.882 0.71 Kidney bean
Lysine 1.618 0.228 Kidney bean
Methionine 0.355 0.183 Kidney bean
Phenylalanine 1.275 0.52 Kidney bean
Valine 1.233 0.415 Kidney bean
Histidine 0.656 0.23 Kidney bean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.