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Bean raw vs. Flour — In-Depth Nutrition Comparison

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Summary of differences between Bean raw and Flour

  • Bean raw has more Folate, Copper, Fiber, Phosphorus, Potassium, Magnesium, Vitamin B6, and Manganese, while Flour has more Vitamin B3, and Vitamin B2.
  • Bean raw covers your daily need of Folate 86% more than Flour.
  • Bean raw contains 13 times more Potassium than Flour. While Bean raw contains 1393mg of Potassium, Flour contains only 107mg.

These are the specific foods used in this comparison Beans, pinto, mature seeds, raw and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Bean raw 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.
:
2
Flour
Contains more Calcium +653.3%
Contains more Magnesium +700%
Contains more Phosphorus +280.6%
Contains more Potassium +1201.9%
Contains more Zinc +225.7%
Contains more Copper +520.1%
Contains more Manganese +68.3%
Contains less Sodium -83.3%
Contains more Selenium +21.5%
Equal in Iron - 4.64
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +653.3%
Contains more Magnesium +700%
Contains more Phosphorus +280.6%
Contains more Potassium +1201.9%
Contains more Zinc +225.7%
Contains more Copper +520.1%
Contains more Manganese +68.3%
Contains less Sodium -83.3%
Contains more Selenium +21.5%
Equal in Iron - 4.64

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.
:
3
Flour
Contains more Vitamin E +250%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +79.2%
Contains more Vitamin B6 +977.3%
Contains more Folate +186.9%
Contains more Choline +536.5%
Contains more Vitamin K +1766.7%
Contains more Vitamin B1 +10.1%
Contains more Vitamin B2 +133%
Contains more Vitamin B3 +402.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 37% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 6% 1%
Contains more Vitamin E +250%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +79.2%
Contains more Vitamin B6 +977.3%
Contains more Folate +186.9%
Contains more Choline +536.5%
Contains more Vitamin K +1766.7%
Contains more Vitamin B1 +10.1%
Contains more Vitamin B2 +133%
Contains more Vitamin B3 +402.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Flour
Contains more Protein +107.4%
Contains more Fats +25.5%
Contains more Other +654.3%
Contains more Carbs +22%
Equal in Water - 11.92
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
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 Protein +107.4%
Contains more Fats +25.5%
Contains more Other +654.3%
Contains more Carbs +22%
Equal in Water - 11.92

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Flour
Contains more Monounsaturated Fat +163.2%
Contains less Saturated Fat -34%
Equal in Polyunsaturated fat - 0.413
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +163.2%
Contains less Saturated Fat -34%
Equal in Polyunsaturated fat - 0.413

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Flour Opinion
Net carbs 47.05g 73.61g Flour
Protein 21.42g 10.33g Bean raw
Fats 1.23g 0.98g Bean raw
Carbs 62.55g 76.31g Flour
Calories 347kcal 364kcal Flour
Starch 34.17g Bean raw
Sugar 2.11g 0.27g Flour
Fiber 15.5g 2.7g Bean raw
Calcium 113mg 15mg Bean raw
Iron 5.07mg 4.64mg Bean raw
Magnesium 176mg 22mg Bean raw
Phosphorus 411mg 108mg Bean raw
Potassium 1393mg 107mg Bean raw
Sodium 12mg 2mg Flour
Zinc 2.28mg 0.7mg Bean raw
Copper 0.893mg 0.144mg Bean raw
Manganese 1.148mg 0.682mg Bean raw
Selenium 27.9µg 33.9µg Flour
Vitamin E 0.21mg 0.06mg Bean raw
Vitamin C 6.3mg 0mg Bean raw
Vitamin B1 0.713mg 0.785mg Flour
Vitamin B2 0.212mg 0.494mg Flour
Vitamin B3 1.174mg 5.904mg Flour
Vitamin B5 0.785mg 0.438mg Bean raw
Vitamin B6 0.474mg 0.044mg Bean raw
Folate 525µg 183µg Bean raw
Choline 66.2mg 10.4mg Bean raw
Vitamin K 5.6µg 0.3µg Bean raw
Tryptophan 0.237mg 0.127mg Bean raw
Threonine 0.81mg 0.281mg Bean raw
Isoleucine 0.871mg 0.357mg Bean raw
Leucine 1.558mg 0.71mg Bean raw
Lysine 1.356mg 0.228mg Bean raw
Methionine 0.259mg 0.183mg Bean raw
Phenylalanine 1.095mg 0.52mg Bean raw
Valine 0.998mg 0.415mg Bean raw
Histidine 0.556mg 0.23mg Bean raw
Saturated Fat 0.235g 0.155g Flour
Monounsaturated Fat 0.229g 0.087g Bean raw
Polyunsaturated fat 0.407g 0.413g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
67%
Bean raw
46%
Flour
Minerals Daily Need Coverage Score
131%
Bean raw
59%
Flour

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 1.84g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.08g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.5)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.