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 for 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.
- Bean raw has a lower glycemic index. The glycemic index of bean raw is 33, while the glycemic index of flour is 72.
These are the specific foods used in this comparison Beans, pinto, mature seeds, raw and Wheat flour, white, all-purpose, enriched, bleached.
Infographic
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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 MagnesiumMagnesium | +700% |
| Contains more CalciumCalcium | +653.3% |
| Contains more PotassiumPotassium | +1201.9% |
| Contains more CopperCopper | +520.1% |
| Contains more ZincZinc | +225.7% |
| Contains more PhosphorusPhosphorus | +280.6% |
| Contains more ManganeseManganese | +68.3% |
| Contains less SodiumSodium | -83.3% |
| Contains more SeleniumSelenium | +21.5% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +250% |
| Contains more Vitamin B5Vitamin B5 | +79.2% |
| Contains more Vitamin B6Vitamin B6 | +977.3% |
| Contains more Vitamin KVitamin K | +1766.7% |
| Contains more FolateFolate | +186.9% |
| Contains more CholineCholine | +536.5% |
| Contains more Vitamin B1Vitamin B1 | +10.1% |
| Contains more Vitamin B2Vitamin B2 | +133% |
| Contains more Vitamin B3Vitamin B3 | +402.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +107.4% |
| Contains more FatsFats | +25.5% |
| Contains more OtherOther | +654.3% |
| Contains more CarbsCarbs | +22% |
~equal in
Water
~11.92g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +163.2% |
| Contains less Sat. FatSaturated fat | -34% |
~equal in
Polyunsaturated fat
~0.413g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Folate | 525µg | 183µg | 86% |
| Copper | 0.893mg | 0.144mg | 83% |
| Fiber | 15.5g | 2.7g | 51% |
| Phosphorus | 411mg | 108mg | 43% |
| Potassium | 1393mg | 107mg | 38% |
| Magnesium | 176mg | 22mg | 37% |
| Vitamin B6 | 0.474mg | 0.044mg | 33% |
| Vitamin B3 | 1.174mg | 5.904mg | 30% |
| Protein | 21.42g | 10.33g | 22% |
| Vitamin B2 | 0.212mg | 0.494mg | 22% |
| Manganese | 1.148mg | 0.682mg | 20% |
| Zinc | 2.28mg | 0.7mg | 14% |
| Starch | 34.17g | 14% | |
| Selenium | 27.9µg | 33.9µg | 11% |
| Calcium | 113mg | 15mg | 10% |
| Choline | 66.2mg | 10.4mg | 10% |
| Vitamin C | 6.3mg | 0mg | 7% |
| Vitamin B5 | 0.785mg | 0.438mg | 7% |
| Vitamin B1 | 0.713mg | 0.785mg | 6% |
| Iron | 5.07mg | 4.64mg | 5% |
| Carbs | 62.55g | 76.31g | 5% |
| Vitamin K | 5.6µg | 0.3µg | 4% |
| Calories | 347kcal | 364kcal | 1% |
| Vitamin E | 0.21mg | 0.06mg | 1% |
| Fats | 1.23g | 0.98g | 0% |
| Net carbs | 47.05g | 73.61g | N/A |
| Sugar | 2.11g | 0.27g | N/A |
| Sodium | 12mg | 2mg | 0% |
| Saturated fat | 0.235g | 0.155g | 0% |
| Monounsaturated fat | 0.229g | 0.087g | 0% |
| Polyunsaturated fat | 0.407g | 0.413g | 0% |
| Tryptophan | 0.237mg | 0.127mg | 0% |
| Threonine | 0.81mg | 0.281mg | 0% |
| Isoleucine | 0.871mg | 0.357mg | 0% |
| Leucine | 1.558mg | 0.71mg | 0% |
| Lysine | 1.356mg | 0.228mg | 0% |
| Methionine | 0.259mg | 0.183mg | 0% |
| Phenylalanine | 1.095mg | 0.52mg | 0% |
| Valine | 0.998mg | 0.415mg | 0% |
| Histidine | 0.556mg | 0.23mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
67%
46%
Minerals Daily Need Coverage Score
131%
59%
Comparison summary
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 1.84g)
Which food contains less Sodium?
Flour contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Flour is lower in Saturated fat (difference - 0.08g)
Which food is cheaper?
Flour is cheaper (difference - $0.5)
Which food is lower in glycemic index?
Bean raw is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)