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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.
Contains more Calcium +306.7%
Contains more Magnesium +95.5%
Contains more Potassium +234.6%
Contains more Copper +10.4%
Contains more Iron +133.2%
Contains less Sodium -99.5%
Contains more Manganese +167.5%
Contains more Selenium +494.7%
Equal in Phosphorus - 108
Equal in Zinc - 0.7
Equal in Copper - 0.144
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 75% 31% 47% 32% 56% 20% 53% 34% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +306.7%
Contains more Magnesium +95.5%
Contains more Potassium +234.6%
Contains more Copper +10.4%
Contains more Iron +133.2%
Contains less Sodium -99.5%
Contains more Manganese +167.5%
Contains more Selenium +494.7%
Equal in Phosphorus - 108
Equal in Zinc - 0.7
Equal in Copper - 0.144

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.
:
7
Flour
Contains more Vitamin C +∞%
Contains more Vitamin B6 +104.5%
Contains more Vitamin B1 +477.2%
Contains more Vitamin B2 +908.2%
Contains more Vitamin B3 +1347.1%
Contains more Vitamin B5 +182.6%
Contains more Folate +281.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 4% 34% 12% 8% 10% 21% 36% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +104.5%
Contains more Vitamin B1 +477.2%
Contains more Vitamin B2 +908.2%
Contains more Vitamin B3 +1347.1%
Contains more Vitamin B5 +182.6%
Contains more Folate +281.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +425.5%
Contains more Water +446.7%
Contains more Other +445.7%
Contains more Protein +86.5%
Contains more Carbs +252.8%
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
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 Fats +425.5%
Contains more Water +446.7%
Contains more Other +445.7%
Contains more Protein +86.5%
Contains more Carbs +252.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2351.7%
Contains more Polyunsaturated fat +79.2%
Contains less Saturated Fat -92%
40% 44% 15%
Saturated Fat: 1.948 g
Monounsaturated Fat: 2.133 g
Polyunsaturated fat: 0.74 g
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +2351.7%
Contains more Polyunsaturated fat +79.2%
Contains less Saturated 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 Sodium ok
Lower in Cholesterol 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
Net carbs 16.13g 73.61g Flour
Protein 5.54g 10.33g Flour
Fats 5.15g 0.98g Baked beans
Carbs 21.63g 76.31g Flour
Calories 155kcal 364kcal Flour
Sugar 0.27g Baked beans
Fiber 5.5g 2.7g Baked beans
Calcium 61mg 15mg Baked beans
Iron 1.99mg 4.64mg Flour
Magnesium 43mg 22mg Baked beans
Phosphorus 109mg 108mg Baked beans
Potassium 358mg 107mg Baked beans
Sodium 422mg 2mg Flour
Zinc 0.73mg 0.7mg Baked beans
Copper 0.159mg 0.144mg Baked beans
Manganese 0.255mg 0.682mg Flour
Selenium 5.7µg 33.9µg Flour
Vitamin E 0.06mg Flour
Vitamin C 1.1mg 0mg Baked beans
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
Folate 48µg 183µg Flour
Vitamin K 0.3µg Flour
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
Cholesterol 5mg 0mg Flour
Saturated Fat 1.948g 0.155g Flour
Monounsaturated Fat 2.133g 0.087g Baked beans
Polyunsaturated fat 0.74g 0.413g Baked beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
10%
Baked beans
50%
Flour
Minerals Daily Need Coverage Score
39%
Baked beans
59%
Flour

Comparison summary

Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 420mg)
Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 5mg)
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.