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.
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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 | +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% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +150% |
| Contains more Vitamin B6Vitamin B6 | +195.5% |
| Contains more Vitamin KVitamin K | +166.7% |
| Contains more CholineCholine | +196.2% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.29mg | 4.64mg | 54% |
| Vitamin B1 | 0.15mg | 0.785mg | 53% |
| Selenium | 4.5µg | 33.9µg | 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% |
| Fiber | 5.5g | 2.7g | 11% |
| Protein | 4.8g | 10.33g | 11% |
| Vitamin B5 | 0.438mg | 9% | |
| Vitamin B6 | 0.13mg | 0.044mg | 7% |
| Copper | 0.206mg | 0.144mg | 7% |
| Potassium | 296mg | 107mg | 6% |
| Zinc | 1.4mg | 0.7mg | 6% |
| Choline | 30.8mg | 10.4mg | 4% |
| Calcium | 50mg | 15mg | 4% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Magnesium | 32mg | 22mg | 2% |
| Polyunsaturated fat | 0.172g | 0.413g | 2% |
| Vitamin A | 5µg | 0µg | 1% |
| Vitamin E | 0.15mg | 0.06mg | 1% |
| Phosphorus | 104mg | 108mg | 1% |
| Fats | 0.4g | 0.98g | 1% |
| 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
| 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
| Contains less Sat. FatSaturated fat | -33.5% |
| Contains more Mono. FatMonounsaturated fat | +148.6% |
| Contains more Poly. FatPolyunsaturated fat | +140.1% |
