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Navy bean vs Flour - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Navy bean
Navy bean is relatively richer in minerals
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 37)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.07g)
Which food contains less Sugars?
Navy bean
Navy bean contains less Sugars (difference - 0.27g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.3)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 11mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.
Navy bean Flour
Rich in minerals ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Navy 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
23
Navy bean
39
Flour
Mineral Summary Score
30
Navy 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
:
3
Flour
Contains more Potassium +186.9%
Contains more Magnesium +359.1%
Contains more Copper +147.2%
Contains more Zinc +27.1%
Contains more Iron +140.4%
Contains less Sodium -84.6%
Equal in Calcium - 15
Equal in Phosphorus - 108
Contains more Potassium +186.9%
Contains more Magnesium +359.1%
Contains more Copper +147.2%
Contains more Zinc +27.1%
Contains more Iron +140.4%
Contains less Sodium -84.6%
Equal in Calcium - 15
Equal in Phosphorus - 108

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
:
6
Flour
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +88.4%
Contains more Vitamin B6 +334.1%
Contains more Vitamin B1 +101.3%
Contains more Vitamin B2 +129.8%
Contains more Vitamin B3 +383.9%
Contains more Folic acid (B9) +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +88.4%
Contains more Vitamin B6 +334.1%
Contains more Vitamin B1 +101.3%
Contains more Vitamin B2 +129.8%
Contains more Vitamin B3 +383.9%
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
37%
Navy bean
62%
Flour
Carbohydrates
13%
Navy bean
76%
Flour
Fats
3%
Navy 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 Navy bean Flour Opinion
Calories 67 364 Flour
Protein 6.15 10.33 Flour
Fats 0.7 0.98 Flour
Vitamin C 18.8 0 Navy bean
Carbs 13.05 76.31 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 1.93 4.64 Flour
Calcium 15 15
Potassium 307 107 Navy bean
Magnesium 101 22 Navy bean
Sugars 0.27 Flour
Fiber 2.7 Flour
Copper 0.356 0.144 Navy bean
Zinc 0.89 0.7 Navy bean
Starch
Phosphorus 100 108 Flour
Sodium 13 2 Flour
Vitamin A 4 0 Navy bean
Vitamin E 0.06 Flour
Vitamin D 0 0
Vitamin B1 0.39 0.785 Flour
Vitamin B2 0.215 0.494 Flour
Vitamin B3 1.22 5.904 Flour
Vitamin B5 0.825 0.438 Navy bean
Vitamin B6 0.191 0.044 Navy bean
Vitamin B12 0 0
Vitamin K 0.3 Flour
Folic acid (B9) 0 154 Flour
Trans Fat 0 Flour
Saturated Fat 0.085 0.155 Navy bean
Monounsaturated Fat 0.052 0.087 Flour
Polyunsaturated fat 0.407 0.413 Flour
Tryptophan 0.064 0.127 Flour
Threonine 0.258 0.281 Flour
Isoleucine 0.273 0.357 Flour
Leucine 0.442 0.71 Flour
Lysine 0.35 0.228 Navy bean
Methionine 0.064 0.183 Flour
Phenylalanine 0.31 0.52 Flour
Valine 0.316 0.415 Flour
Histidine 0.172 0.23 Flour
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.