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  6. Baked beans vs. Flour

Baked beans vs. Flour — In-Depth Nutrition Comparison

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What are the main differences between Baked beans and Flour?

  • Baked beans are richer in Fiber, yet Flour is richer in Vitamin B1, Selenium, Vitamin B3, Vitamin B2, Folate, Iron, and Manganese.
  • Flour's daily need coverage for Vitamin B1 is 54% higher.
  • Baked beans have 211 times more Sodium than Flour. Baked beans have 422mg of Sodium, while Flour has 2mg.

We used Beans, baked, home prepared and Wheat flour, white, all-purpose, enriched, bleached types in this comparison.

Infographic

Baked beans 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Flour
Flour
4
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 +95.5%
Contains more CalciumCalcium +306.7%
Contains more PotassiumPotassium +234.6%
Contains more IronIron +133.2%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +167.5%
Contains more SeleniumSelenium +494.7%
~equal in Copper ~0.144mg
~equal in Zinc ~0.7mg
~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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Flour
Flour
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +104.5%
Contains more Vitamin B1Vitamin B1 +477.2%
Contains more Vitamin B2Vitamin B2 +908.2%
Contains more Vitamin B3Vitamin B3 +1347.1%
Contains more Vitamin B5Vitamin B5 +182.6%
Contains more FolateFolate +281.3%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Flour
Flour
2
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 FatsFats +425.5%
Contains more WaterWater +446.7%
Contains more OtherOther +445.7%
Contains more ProteinProtein +86.5%
Contains more CarbsCarbs +252.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated Fat: Sat. Fat 1.948 g
Monounsaturated Fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Flour
Flour
1
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 more Mono. FatMonounsaturated Fat +2351.7%
Contains more Poly. FatPolyunsaturated fat +79.2%
Contains less Sat. FatSaturated Fat -92%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Baked beans Flour Opinion
Calories 155kcal 364kcal Flour
Protein 5.54g 10.33g Flour
Fats 5.15g 0.98g Baked beans
Vitamin C 1.1mg 0mg Baked beans
Net carbs 16.13g 73.61g Flour
Carbs 21.63g 76.31g Flour
Cholesterol 5mg 0mg Flour
Magnesium 43mg 22mg Baked beans
Calcium 61mg 15mg Baked beans
Potassium 358mg 107mg Baked beans
Iron 1.99mg 4.64mg Flour
Sugar 0.27g Baked beans
Fiber 5.5g 2.7g Baked beans
Copper 0.159mg 0.144mg Baked beans
Zinc 0.73mg 0.7mg Baked beans
Phosphorus 109mg 108mg Baked beans
Sodium 422mg 2mg Flour
Vitamin E 0.06mg Flour
Manganese 0.255mg 0.682mg Flour
Selenium 5.7µg 33.9µg Flour
Vitamin B1 0.136mg 0.785mg Flour
Vitamin B2 0.049mg 0.494mg Flour
Vitamin B3 0.408mg 5.904mg Flour
Vitamin B5 0.155mg 0.438mg Flour
Vitamin B6 0.09mg 0.044mg Baked beans
Vitamin K 0.3µg Flour
Folate 48µg 183µg Flour
Choline 10.4mg Flour
Saturated Fat 1.948g 0.155g Flour
Monounsaturated Fat 2.133g 0.087g Baked beans
Polyunsaturated fat 0.74g 0.413g Baked beans
Tryptophan 0.067mg 0.127mg Flour
Threonine 0.228mg 0.281mg Flour
Isoleucine 0.242mg 0.357mg Flour
Leucine 0.428mg 0.71mg Flour
Lysine 0.379mg 0.228mg Baked beans
Methionine 0.086mg 0.183mg Flour
Phenylalanine 0.287mg 0.52mg Flour
Valine 0.282mg 0.415mg Flour
Histidine 0.153mg 0.23mg Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans Flour
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
9%
Baked beans
46%
Flour
Minerals Daily Need Coverage Score
39%
Baked beans
59%
Flour

Comparison summary

Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 420mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 1.793g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.8)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Baked beans
Baked beans is relatively richer in minerals

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.