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  6. Navy beans vs. Flour

Navy beans vs. Flour — In-Depth Nutrition Comparison

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How are Navy beans and Flour different?

  • Navy beans is higher in Fiber, Potassium, Magnesium, and Copper, however, Flour is richer in Selenium, Vitamin B1, Vitamin B2, Vitamin B3, Iron, and Folate.
  • Daily need coverage for Selenium from Flour is 56% higher.
  • Navy beans contains 4 times more Fiber than Flour. While Navy beans contains 10.5g of Fiber, Flour contains only 2.7g.

Beans, navy, mature seeds, cooked, boiled, without salt and Wheat flour, white, all-purpose, enriched, bleached are the varieties used in this article.

Infographic

Navy beans vs Flour infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Navy beans
Navy beans
7
:
3
Flour
Flour
Contains more Calcium +360%
Contains more Magnesium +140.9%
Contains more Phosphorus +33.3%
Contains more Potassium +263.6%
Contains less Sodium -100%
Contains more Zinc +47.1%
Contains more Copper +45.8%
Contains more Iron +96.6%
Contains more Manganese +29.4%
Contains more Selenium +1069%
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +360%
Contains more Magnesium +140.9%
Contains more Phosphorus +33.3%
Contains more Potassium +263.6%
Contains less Sodium -100%
Contains more Zinc +47.1%
Contains more Copper +45.8%
Contains more Iron +96.6%
Contains more Manganese +29.4%
Contains more Selenium +1069%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Navy beans
Navy beans
3
:
6
Flour
Flour
Contains more Vitamin C +∞%
Contains more Vitamin B6 +213.6%
Contains more Vitamin K +100%
Contains more Vitamin E +500%
Contains more Vitamin B1 +231.2%
Contains more Vitamin B2 +648.5%
Contains more Vitamin B3 +809.7%
Contains more Vitamin B5 +64.7%
Contains more Folate +30.7%
Navy beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +213.6%
Contains more Vitamin K +100%
Contains more Vitamin E +500%
Contains more Vitamin B1 +231.2%
Contains more Vitamin B2 +648.5%
Contains more Vitamin B3 +809.7%
Contains more Vitamin B5 +64.7%
Contains more Folate +30.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy beans
Navy beans
2
:
3
Flour
Flour
Contains more Water +435.3%
Contains more Other +180.4%
Contains more Protein +25.5%
Contains more Fats +58.1%
Contains more Carbs +192.9%
Navy beans
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Water +435.3%
Contains more Other +180.4%
Contains more Protein +25.5%
Contains more Fats +58.1%
Contains more Carbs +192.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy beans
Navy beans
3
:
0
Flour
Flour
Contains less Saturated Fat -36.8%
Contains more Monounsaturated Fat +63.2%
Contains more Polyunsaturated fat +18.6%
Navy beans
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains less Saturated Fat -36.8%
Contains more Monounsaturated Fat +63.2%
Contains more Polyunsaturated fat +18.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy beans Flour
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Navy beans Flour Opinion
Net carbs 15.55g 73.61g Flour
Protein 8.23g 10.33g Flour
Fats 0.62g 0.98g Flour
Carbs 26.05g 76.31g Flour
Calories 140kcal 364kcal Flour
Starch 15.4g Navy beans
Sugar 0.37g 0.27g Flour
Fiber 10.5g 2.7g Navy beans
Calcium 69mg 15mg Navy beans
Iron 2.36mg 4.64mg Flour
Magnesium 53mg 22mg Navy beans
Phosphorus 144mg 108mg Navy beans
Potassium 389mg 107mg Navy beans
Sodium 0mg 2mg Navy beans
Zinc 1.03mg 0.7mg Navy beans
Copper 0.21mg 0.144mg Navy beans
Manganese 0.527mg 0.682mg Flour
Selenium 2.9µg 33.9µg Flour
Vitamin E 0.01mg 0.06mg Flour
Vitamin C 0.9mg 0mg Navy beans
Vitamin B1 0.237mg 0.785mg Flour
Vitamin B2 0.066mg 0.494mg Flour
Vitamin B3 0.649mg 5.904mg Flour
Vitamin B5 0.266mg 0.438mg Flour
Vitamin B6 0.138mg 0.044mg Navy beans
Folate 140µg 183µg Flour
Vitamin K 0.6µg 0.3µg Navy beans
Tryptophan 0.1mg 0.127mg Flour
Threonine 0.289mg 0.281mg Navy beans
Isoleucine 0.387mg 0.357mg Navy beans
Leucine 0.7mg 0.71mg Flour
Lysine 0.52mg 0.228mg Navy beans
Methionine 0.111mg 0.183mg Flour
Phenylalanine 0.471mg 0.52mg Flour
Valine 0.504mg 0.415mg Navy beans
Histidine 0.206mg 0.23mg Flour
Saturated Fat 0.098g 0.155g Navy beans
Monounsaturated Fat 0.142g 0.087g Navy beans
Polyunsaturated fat 0.49g 0.413g Navy beans
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy beans Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Navy beans
50%
Flour
Minerals Daily Need Coverage Score
43%
Navy beans
59%
Flour

Comparison summary

Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.057g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 33)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.1g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.3)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/nutrients
  2. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.