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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.
  • Baked beans have a lower glycemic index than flour.

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

Infographic

Baked 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.
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 ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Baked beans Flour DV% diff.
Vitamin B1 0.136mg 0.785mg 54%
Selenium 5.7µg 33.9µg 51%
Folate 48µg 183µg 34%
Vitamin B3 0.408mg 5.904mg 34%
Vitamin B2 0.049mg 0.494mg 34%
Iron 1.99mg 4.64mg 33%
Manganese 0.255mg 0.682mg 19%
Carbs 21.63g 76.31g 18%
Sodium 422mg 2mg 18%
Fiber 5.5g 2.7g 11%
Protein 5.54g 10.33g 10%
Calories 155kcal 364kcal 10%
Saturated fat 1.948g 0.155g 8%
Potassium 358mg 107mg 7%
Fats 5.15g 0.98g 6%
Vitamin B5 0.155mg 0.438mg 6%
Monounsaturated fat 2.133g 0.087g 5%
Calcium 61mg 15mg 5%
Magnesium 43mg 22mg 5%
Vitamin B6 0.09mg 0.044mg 4%
Copper 0.159mg 0.144mg 2%
Polyunsaturated fat 0.74g 0.413g 2%
Cholesterol 5mg 0mg 2%
Choline 10.4mg 2%
Vitamin C 1.1mg 0mg 1%
Net carbs 16.13g 73.61g N/A
Sugar 0.27g N/A
Zinc 0.73mg 0.7mg 0%
Phosphorus 109mg 108mg 0%
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.067mg 0.127mg 0%
Threonine 0.228mg 0.281mg 0%
Isoleucine 0.242mg 0.357mg 0%
Leucine 0.428mg 0.71mg 0%
Lysine 0.379mg 0.228mg 0%
Methionine 0.086mg 0.183mg 0%
Phenylalanine 0.287mg 0.52mg 0%
Valine 0.282mg 0.415mg 0%
Histidine 0.153mg 0.23mg 0%

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%

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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. 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.