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Beans vs. Flour — In-Depth Nutrition Comparison

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Significant differences between beans and flour

  • Beans have more fiber, copper, vitamin B6, and zinc; however, flour is richer in iron, selenium, vitamin B1, folate, vitamin B3, and vitamin B2.
  • Flour covers your daily iron needs 54% more than beans.
  • Flour has 3 times less vitamin B6 than beans. Beans have 0.13mg of vitamin B6, while flour has 0.044mg.
  • Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of beans is 33.

Specific food types used in this comparison are Beans, baked, canned, no salt added and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Beans 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beans
Beans
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Flour
Flour
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +233.3%
Contains more PotassiumPotassium +176.6%
Contains more CopperCopper +43.1%
Contains more ZincZinc +100%
Contains less SodiumSodium -50%
Contains more IronIron +1500%
Contains more SeleniumSelenium +653.3%
~equal in Phosphorus ~108mg

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.
Beans
Beans
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Flour
Flour
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B6Vitamin B6 +195.5%
Contains more Vitamin KVitamin K +166.7%
Contains more Vitamin B1Vitamin B1 +423.3%
Contains more Vitamin B2Vitamin B2 +723.3%
Contains more Vitamin B3Vitamin B3 +1273%
Contains more FolateFolate +662.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Flour DV% diff.
Iron 0.29mg 4.64mg 54%
Selenium 4.5µg 33.9µg 53%
Vitamin B1 0.15mg 0.785mg 53%
Folate 24µg 183µg 40%
Vitamin B3 0.43mg 5.904mg 34%
Vitamin B2 0.06mg 0.494mg 33%
Manganese 0.682mg 30%
Carbs 20.49g 76.31g 19%
Calories 105kcal 364kcal 13%
Protein 4.8g 10.33g 11%
Fiber 5.5g 2.7g 11%
Vitamin B5 0.438mg 9%
Copper 0.206mg 0.144mg 7%
Vitamin B6 0.13mg 0.044mg 7%
Potassium 296mg 107mg 6%
Zinc 1.4mg 0.7mg 6%
Calcium 50mg 15mg 4%
Choline 30.8mg 10.4mg 4%
Vitamin C 3.1mg 0mg 3%
Magnesium 32mg 22mg 2%
Polyunsaturated fat 0.172g 0.413g 2%
Fats 0.4g 0.98g 1%
Phosphorus 104mg 108mg 1%
Vitamin A 5µg 0µg 1%
Vitamin E 0.15mg 0.06mg 1%
Protein per 100 calories 4.6g 2.8g N/A
Calories per 10 g protein 219kcal 352kcal N/A
Weight per 100 calories 95g 27g N/A
Net carbs 14.99g 73.61g N/A
Sugar 7.78g 0.27g N/A
Sodium 1mg 2mg 0%
Vitamin K 0.8µg 0.3µg 0%
Saturated fat 0.103g 0.155g 0%
Monounsaturated fat 0.035g 0.087g 0%
Tryptophan 0.127mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Flour
Flour
3
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 WaterWater +509.1%
Contains more OtherOther +271.7%
Contains more ProteinProtein +115.2%
Contains more FatsFats +145%
Contains more CarbsCarbs +272.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains less Sat. FatSaturated fat -33.5%
Contains more Mono. FatMonounsaturated fat +148.6%
Contains more Poly. FatPolyunsaturated fat +140.1%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.