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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
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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" 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 Potassium +1144.9%
Contains more Magnesium +609.1%
Contains more Copper +451.4%
Contains more Zinc +418.6%
Contains more Phosphorus +244.4%
Contains less Sodium -66.7%
Equal in Iron - 4.64
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 188% 39% 118% 112% 265% 99% 160% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Contains more Calcium +746.7%
Contains more Potassium +1144.9%
Contains more Magnesium +609.1%
Contains more Copper +451.4%
Contains more Zinc +418.6%
Contains more Phosphorus +244.4%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 0% 0% 187% 50% 28% 45% 72% 0% 0% 453%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.