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Cranberry beans vs. Flour — In-Depth Nutrition Comparison

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Differences between Cranberry beans and Flour

  • Cranberry beans is higher in Fiber, Copper, Potassium, and Magnesium, however, Flour is richer in Selenium, Vitamin B1, Vitamin B3, Vitamin B2, Iron, and Manganese.
  • Flour's daily need coverage for Selenium is 59% higher.
  • Cranberry beans has 4 times more Potassium than Flour. While Cranberry beans has 387mg of Potassium, Flour has only 107mg.

The food types used in this comparison are Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Cranberry 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 +233.3%
Contains more Magnesium +127.3%
Contains more Phosphorus +25%
Contains more Potassium +261.7%
Contains less Sodium -50%
Contains more Zinc +62.9%
Contains more Copper +60.4%
Contains more Iron +122%
Contains more Manganese +84.3%
Contains more Selenium +2507.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +233.3%
Contains more Magnesium +127.3%
Contains more Phosphorus +25%
Contains more Potassium +261.7%
Contains less Sodium -50%
Contains more Zinc +62.9%
Contains more Copper +60.4%
Contains more Iron +122%
Contains more Manganese +84.3%
Contains more Selenium +2507.7%

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.
:
6
Flour
Contains more Vitamin B6 +84.1%
Contains more Folate +13.1%
Contains more Vitamin B1 +273.8%
Contains more Vitamin B2 +615.9%
Contains more Vitamin B3 +1046.4%
Contains more Vitamin B5 +82.5%
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% 0% 53% 16% 10% 15% 19% 156% 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 B6 +84.1%
Contains more Folate +13.1%
Contains more Vitamin B1 +273.8%
Contains more Vitamin B2 +615.9%
Contains more Vitamin B3 +1046.4%
Contains more Vitamin B5 +82.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +442.4%
Contains more Other +137%
Contains more Protein +10.6%
Contains more Fats +113%
Contains more Carbs +212%
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 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 Water +442.4%
Contains more Other +137%
Contains more Protein +10.6%
Contains more Fats +113%
Contains more Carbs +212%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -23.2%
Contains more Monounsaturated Fat +117.5%
Contains more Polyunsaturated fat +107.5%
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains less Saturated Fat -23.2%
Contains more Monounsaturated Fat +117.5%
Contains more Polyunsaturated fat +107.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry beans Flour Opinion
Net carbs 15.86g 73.61g Flour
Protein 9.34g 10.33g Flour
Fats 0.46g 0.98g Flour
Carbs 24.46g 76.31g Flour
Calories 136kcal 364kcal Flour
Sugar 0.27g Cranberry beans
Fiber 8.6g 2.7g Cranberry beans
Calcium 50mg 15mg Cranberry beans
Iron 2.09mg 4.64mg Flour
Magnesium 50mg 22mg Cranberry beans
Phosphorus 135mg 108mg Cranberry beans
Potassium 387mg 107mg Cranberry beans
Sodium 1mg 2mg Cranberry beans
Zinc 1.14mg 0.7mg Cranberry beans
Copper 0.231mg 0.144mg Cranberry beans
Manganese 0.37mg 0.682mg Flour
Selenium 1.3µg 33.9µg Flour
Vitamin E 0.06mg Flour
Vitamin B1 0.21mg 0.785mg Flour
Vitamin B2 0.069mg 0.494mg Flour
Vitamin B3 0.515mg 5.904mg Flour
Vitamin B5 0.24mg 0.438mg Flour
Vitamin B6 0.081mg 0.044mg Cranberry beans
Folate 207µg 183µg Cranberry beans
Vitamin K 0.3µg Flour
Tryptophan 0.111mg 0.127mg Flour
Threonine 0.393mg 0.281mg Cranberry beans
Isoleucine 0.412mg 0.357mg Cranberry beans
Leucine 0.746mg 0.71mg Cranberry beans
Lysine 0.641mg 0.228mg Cranberry beans
Methionine 0.14mg 0.183mg Flour
Phenylalanine 0.505mg 0.52mg Flour
Valine 0.489mg 0.415mg Cranberry beans
Histidine 0.26mg 0.23mg Cranberry beans
Saturated Fat 0.119g 0.155g Cranberry beans
Monounsaturated Fat 0.04g 0.087g Flour
Polyunsaturated fat 0.199g 0.413g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry 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
22%
Cranberry beans
50%
Flour
Minerals Daily Need Coverage Score
38%
Cranberry beans
59%
Flour

Comparison summary

Which food is cheaper?
Flour
Flour is cheaper (difference - $1.4)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 0.036g)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 37)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.