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Bean vs Flour - In-Depth Nutrition Comparison

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Summary of differences between Bean and Flour

  • Bean has more Folate, Copper, Fiber, Phosphorus, Potassium, Magnesium, Vitamin B6, and Manganese, while Flour has more Vitamin B3, and Vitamin B2.
  • Bean covers your daily need of Folate 86% more than Flour.
  • Bean contains 13 times more Potassium than Flour. While Bean 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 vs Flour 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
7
:
1
Flour
Contains more Calcium +653.3%
Contains more Potassium +1201.9%
Contains more Magnesium +700%
Contains more Copper +520.1%
Contains more Zinc +225.7%
Contains more Phosphorus +280.6%
Contains less Sodium -83.3%
Equal in Iron - 4.64
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Contains more Calcium +653.3%
Contains more Potassium +1201.9%
Contains more Magnesium +700%
Contains more Copper +520.1%
Contains more Zinc +225.7%
Contains more Phosphorus +280.6%
Contains less Sodium -83.3%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
6
:
3
Flour
Contains more Vitamin C +∞%
Contains more Vitamin E +250%
Contains more Vitamin B5 +79.2%
Contains more Vitamin B6 +977.3%
Contains more Vitamin K +1766.7%
Contains more Folate +186.9%
Contains more Vitamin B1 +10.1%
Contains more Vitamin B2 +133%
Contains more Vitamin B3 +402.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
Contains more Vitamin C +∞%
Contains more Vitamin E +250%
Contains more Vitamin B5 +79.2%
Contains more Vitamin B6 +977.3%
Contains more Vitamin K +1766.7%
Contains more Folate +186.9%
Contains more Vitamin B1 +10.1%
Contains more Vitamin B2 +133%
Contains more Vitamin B3 +402.9%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
70
Bean
50
Flour
Mineral Summary Score
126
Bean
40
Flour

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 food.
Protein
129%
Bean
62%
Flour
Carbohydrates
63%
Bean
76%
Flour
Fats
6%
Bean
5%
Flour

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean 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
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Flour
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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
Bean is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Bean
Bean 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.

All nutrients comparison - raw data values

Nutrient Bean Flour Opinion
Calories 347 364 Flour
Protein 21.42 10.33 Bean
Fats 1.23 0.98 Bean
Vitamin C 6.3 0 Bean
Carbs 62.55 76.31 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 5.07 4.64 Bean
Calcium 113 15 Bean
Potassium 1393 107 Bean
Magnesium 176 22 Bean
Sugar 2.11 0.27 Flour
Fiber 15.5 2.7 Bean
Copper 0.893 0.144 Bean
Zinc 2.28 0.7 Bean
Starch 34.17 Bean
Phosphorus 411 108 Bean
Sodium 12 2 Flour
Vitamin A 0 0
Vitamin E 0.21 0.06 Bean
Vitamin D 0 0
Vitamin B1 0.713 0.785 Flour
Vitamin B2 0.212 0.494 Flour
Vitamin B3 1.174 5.904 Flour
Vitamin B5 0.785 0.438 Bean
Vitamin B6 0.474 0.044 Bean
Vitamin B12 0 0
Vitamin K 5.6 0.3 Bean
Folate 525 183 Bean
Trans Fat 0 Flour
Saturated Fat 0.235 0.155 Flour
Monounsaturated Fat 0.229 0.087 Bean
Polyunsaturated fat 0.407 0.413 Flour
Tryptophan 0.237 0.127 Bean
Threonine 0.81 0.281 Bean
Isoleucine 0.871 0.357 Bean
Leucine 1.558 0.71 Bean
Lysine 1.356 0.228 Bean
Methionine 0.259 0.183 Bean
Phenylalanine 1.095 0.52 Bean
Valine 0.998 0.415 Bean
Histidine 0.556 0.23 Bean
Fructose 0 Bean

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bean - 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.