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Flour vs. Green bean — In-Depth Nutrition Comparison

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The main differences between Flour and Green bean

  • Flour has more Selenium, Vitamin B1, Iron, Folate, Vitamin B3, Vitamin B2, Manganese, and Phosphorus, however, Green bean has more Vitamin K, and Vitamin C.
  • Daily need coverage for Selenium from Flour is 61% higher.
  • Green bean has 11 times less Vitamin B1 than Flour. Flour has 0.785mg of Vitamin B1, while Green bean has 0.074mg.

Food types used in this article are Wheat flour, white, all-purpose, enriched, bleached and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Flour vs Green bean 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.
Contains more Iron +613.8%
Contains more Magnesium +22.2%
Contains more Phosphorus +272.4%
Contains more Zinc +180%
Contains more Copper +152.6%
Contains more Manganese +139.3%
Contains more Selenium +16850%
Contains more Calcium +193.3%
Contains more Potassium +36.4%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Contains more Iron +613.8%
Contains more Magnesium +22.2%
Contains more Phosphorus +272.4%
Contains more Zinc +180%
Contains more Copper +152.6%
Contains more Manganese +139.3%
Contains more Selenium +16850%
Contains more Calcium +193.3%
Contains more Potassium +36.4%
Contains less Sodium -50%

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.
Flour
5
:
Contains more Vitamin B1 +960.8%
Contains more Vitamin B2 +409.3%
Contains more Vitamin B3 +861.6%
Contains more Vitamin B5 +491.9%
Contains more Folate +454.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +666.7%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +27.3%
Contains more Vitamin K +15866.7%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Contains more Vitamin B1 +960.8%
Contains more Vitamin B2 +409.3%
Contains more Vitamin B3 +861.6%
Contains more Vitamin B5 +491.9%
Contains more Folate +454.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +666.7%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +27.3%
Contains more Vitamin K +15866.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +446.6%
Contains more Fats +250%
Contains more Carbs +868.4%
Contains more Water +648.5%
Contains more Other +58.7%
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more Protein +446.6%
Contains more Fats +250%
Contains more Carbs +868.4%
Contains more Water +648.5%
Contains more Other +58.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +690.9%
Contains more Polyunsaturated fat +184.8%
Contains less Saturated Fat -58.7%
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Contains more Monounsaturated Fat +690.9%
Contains more Polyunsaturated fat +184.8%
Contains less Saturated Fat -58.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Green bean Opinion
Net carbs 73.61g 4.68g Flour
Protein 10.33g 1.89g Flour
Fats 0.98g 0.28g Flour
Carbs 76.31g 7.88g Flour
Calories 364kcal 35kcal Flour
Sugar 0.27g 3.63g Flour
Fiber 2.7g 3.2g Green bean
Calcium 15mg 44mg Green bean
Iron 4.64mg 0.65mg Flour
Magnesium 22mg 18mg Flour
Phosphorus 108mg 29mg Flour
Potassium 107mg 146mg Green bean
Sodium 2mg 1mg Green bean
Zinc 0.7mg 0.25mg Flour
Copper 0.144mg 0.057mg Flour
Manganese 0.682mg 0.285mg Flour
Selenium 33.9µg 0.2µg Flour
Vitamin A 0IU 633IU Green bean
Vitamin A RAE 0µg 32µg Green bean
Vitamin E 0.06mg 0.46mg Green bean
Vitamin C 0mg 9.7mg Green bean
Vitamin B1 0.785mg 0.074mg Flour
Vitamin B2 0.494mg 0.097mg Flour
Vitamin B3 5.904mg 0.614mg Flour
Vitamin B5 0.438mg 0.074mg Flour
Vitamin B6 0.044mg 0.056mg Green bean
Folate 183µg 33µg Flour
Vitamin K 0.3µg 47.9µg Green bean
Tryptophan 0.127mg 0.02mg Flour
Threonine 0.281mg 0.082mg Flour
Isoleucine 0.357mg 0.069mg Flour
Leucine 0.71mg 0.116mg Flour
Lysine 0.228mg 0.091mg Flour
Methionine 0.183mg 0.023mg Flour
Phenylalanine 0.52mg 0.069mg Flour
Valine 0.415mg 0.093mg Flour
Histidine 0.23mg 0.035mg Flour
Saturated Fat 0.155g 0.064g Green bean
Monounsaturated Fat 0.087g 0.011g Flour
Polyunsaturated fat 0.413g 0.145g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Green bean
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
50%
Flour
24%
Green bean
Minerals Daily Need Coverage Score
59%
Flour
14%
Green bean

Comparison summary

Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.091g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 52)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 3.36g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.8)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.