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Cranberry bean vs Flour - In-Depth Nutrition Comparison

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Significant differences between Cranberry bean and Flour

  • Cranberry bean has more Folate, Fiber, Copper, Phosphorus, Potassium, Magnesium, and Zinc, however Flour is richer in Selenium, Vitamin B3, and Vitamin B2.
  • Cranberry bean covers your daily Folate needs 105% more than Flour.
  • Flour has 12 times less Potassium than Cranberry bean. Cranberry bean has 1332mg of Potassium, while Flour has 107mg.

Specific food types used in this comparison are Beans, cranberry (roman), mature seeds, raw and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Cranberry bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +746.7%
Contains more Magnesium +609.1%
Contains more Phosphorus +244.4%
Contains more Potassium +1144.9%
Contains more Zinc +418.6%
Contains more Copper +451.4%
Contains less Sodium -66.7%
Equal in Iron - 4.64
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Contains more Calcium +746.7%
Contains more Magnesium +609.1%
Contains more Phosphorus +244.4%
Contains more Potassium +1144.9%
Contains more Zinc +418.6%
Contains more Copper +451.4%
Contains less Sodium -66.7%
Equal in Iron - 4.64

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Flour
Contains more Vitamin A +∞%
Contains more Vitamin B5 +70.8%
Contains more Vitamin B6 +602.3%
Contains more Folate +230.1%
Contains more Vitamin B2 +131.9%
Contains more Vitamin B3 +305.8%
Equal in Vitamin B1 - 0.785
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 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 A +∞%
Contains more Vitamin B5 +70.8%
Contains more Vitamin B6 +602.3%
Contains more Folate +230.1%
Contains more Vitamin B2 +131.9%
Contains more Vitamin B3 +305.8%
Equal in Vitamin B1 - 0.785

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cranberry bean Flour
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean Flour Opinion
Net carbs 35.35g 73.61g Flour
Protein 23.03g 10.33g Cranberry bean
Fats 1.23g 0.98g Cranberry bean
Carbs 60.05g 76.31g Flour
Calories 335kcal 364kcal Flour
Starch g g
Fructose g g
Sugar g 0.27g Cranberry bean
Fiber 24.7g 2.7g Cranberry bean
Calcium 127mg 15mg Cranberry bean
Iron 5mg 4.64mg Cranberry bean
Magnesium 156mg 22mg Cranberry bean
Phosphorus 372mg 108mg Cranberry bean
Potassium 1332mg 107mg Cranberry bean
Sodium 6mg 2mg Flour
Zinc 3.63mg 0.7mg Cranberry bean
Copper 0.794mg 0.144mg Cranberry bean
Vitamin A 2IU 0IU Cranberry bean
Vitamin E mg 0.06mg Flour
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.747mg 0.785mg Flour
Vitamin B2 0.213mg 0.494mg Flour
Vitamin B3 1.455mg 5.904mg Flour
Vitamin B5 0.748mg 0.438mg Cranberry bean
Vitamin B6 0.309mg 0.044mg Cranberry bean
Folate 604µg 183µg Cranberry bean
Vitamin B12 0µg 0µg
Vitamin K µg 0.3µg Flour
Tryptophan 0.273mg 0.127mg Cranberry bean
Threonine 0.969mg 0.281mg Cranberry bean
Isoleucine 1.017mg 0.357mg Cranberry bean
Leucine 1.838mg 0.71mg Cranberry bean
Lysine 1.58mg 0.228mg Cranberry bean
Methionine 0.346mg 0.183mg Cranberry bean
Phenylalanine 1.245mg 0.52mg Cranberry bean
Valine 1.205mg 0.415mg Cranberry bean
Histidine 0.641mg 0.23mg Cranberry bean
Cholesterol 0mg 0mg
Trans Fat 0g g Flour
Saturated Fat 0.316g 0.155g Flour
Monounsaturated Fat 0.106g 0.087g Cranberry bean
Polyunsaturated fat 0.527g 0.413g Cranberry bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
69
Cranberry bean
50
Flour
Mineral Summary Score
122
Cranberry bean
40
Flour

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
138%
Cranberry bean
62%
Flour
Carbohydrates
60%
Cranberry bean
76%
Flour
Fats
6%
Cranberry bean
5%
Flour

Comparison summary

Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.161g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1.4)
Which food is lower in Sugar?
Cranberry bean
Cranberry bean is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Cranberry bean
Cranberry bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.