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  6. Kidney beans raw vs. Flour

Kidney beans raw vs. Flour — In-Depth Nutrition Comparison

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How are Kidney beans raw and Flour different?

  • Kidney beans raw is richer in Copper, Fiber, Folate, Iron, Phosphorus, Potassium, Magnesium, and Vitamin B6, while Flour is higher in Selenium, and Vitamin B3.
  • Kidney beans raw covers your daily need of Copper 90% more than Flour.
  • Kidney beans raw contains 13 times more Potassium than Flour. Kidney beans raw contains 1406mg of Potassium, while Flour contains 107mg.

Beans, kidney, all types, mature seeds, raw and Wheat flour, white, all-purpose, enriched, bleached types were used in this article.

Infographic

Kidney beans raw 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.
Kidney beans raw
Kidney beans raw
8
:
2
Flour
Flour
Contains more Calcium +853.3%
Contains more Iron +76.7%
Contains more Magnesium +536.4%
Contains more Phosphorus +276.9%
Contains more Potassium +1214%
Contains more Zinc +298.6%
Contains more Copper +565.3%
Contains more Manganese +49.7%
Contains less Sodium -91.7%
Contains more Selenium +959.4%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +853.3%
Contains more Iron +76.7%
Contains more Magnesium +536.4%
Contains more Phosphorus +276.9%
Contains more Potassium +1214%
Contains more Zinc +298.6%
Contains more Copper +565.3%
Contains more Manganese +49.7%
Contains less Sodium -91.7%
Contains more Selenium +959.4%

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.
Kidney beans raw
Kidney beans raw
6
:
3
Flour
Flour
Contains more Vitamin E +266.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +78.1%
Contains more Vitamin B6 +802.3%
Contains more Folate +115.3%
Contains more Vitamin K +6233.3%
Contains more Vitamin B1 +48.4%
Contains more Vitamin B2 +125.6%
Contains more Vitamin B3 +186.6%
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Flour
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 E +266.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +78.1%
Contains more Vitamin B6 +802.3%
Contains more Folate +115.3%
Contains more Vitamin K +6233.3%
Contains more Vitamin B1 +48.4%
Contains more Vitamin B2 +125.6%
Contains more Vitamin B3 +186.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
2
:
3
Flour
Flour
Contains more Protein +128.3%
Contains more Other +732.6%
Contains more Fats +18.1%
Contains more Carbs +27.2%
Equal in Water - 11.92
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Flour
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 Protein +128.3%
Contains more Other +732.6%
Contains more Fats +18.1%
Contains more Carbs +27.2%
Equal in Water - 11.92

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
2
:
1
Flour
Flour
Contains less Saturated Fat -22.6%
Contains more Polyunsaturated fat +10.7%
Contains more Monounsaturated Fat +35.9%
Equal in Polyunsaturated fat - 0.413
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains less Saturated Fat -22.6%
Contains more Polyunsaturated fat +10.7%
Contains more Monounsaturated Fat +35.9%
Equal in Polyunsaturated fat - 0.413

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kidney beans raw Flour Opinion
Net carbs 35.11g 73.61g Flour
Protein 23.58g 10.33g Kidney beans raw
Fats 0.83g 0.98g Flour
Carbs 60.01g 76.31g Flour
Calories 333kcal 364kcal Flour
Sugar 2.23g 0.27g Flour
Fiber 24.9g 2.7g Kidney beans raw
Calcium 143mg 15mg Kidney beans raw
Iron 8.2mg 4.64mg Kidney beans raw
Magnesium 140mg 22mg Kidney beans raw
Phosphorus 407mg 108mg Kidney beans raw
Potassium 1406mg 107mg Kidney beans raw
Sodium 24mg 2mg Flour
Zinc 2.79mg 0.7mg Kidney beans raw
Copper 0.958mg 0.144mg Kidney beans raw
Manganese 1.021mg 0.682mg Kidney beans raw
Selenium 3.2µg 33.9µg Flour
Vitamin E 0.22mg 0.06mg Kidney beans raw
Vitamin C 4.5mg 0mg Kidney beans raw
Vitamin B1 0.529mg 0.785mg Flour
Vitamin B2 0.219mg 0.494mg Flour
Vitamin B3 2.06mg 5.904mg Flour
Vitamin B5 0.78mg 0.438mg Kidney beans raw
Vitamin B6 0.397mg 0.044mg Kidney beans raw
Folate 394µg 183µg Kidney beans raw
Vitamin K 19µg 0.3µg Kidney beans raw
Tryptophan 0.279mg 0.127mg Kidney beans raw
Threonine 0.992mg 0.281mg Kidney beans raw
Isoleucine 1.041mg 0.357mg Kidney beans raw
Leucine 1.882mg 0.71mg Kidney beans raw
Lysine 1.618mg 0.228mg Kidney beans raw
Methionine 0.355mg 0.183mg Kidney beans raw
Phenylalanine 1.275mg 0.52mg Kidney beans raw
Valine 1.233mg 0.415mg Kidney beans raw
Histidine 0.656mg 0.23mg Kidney beans raw
Saturated Fat 0.12g 0.155g Kidney beans raw
Monounsaturated Fat 0.064g 0.087g Flour
Polyunsaturated fat 0.457g 0.413g Kidney beans raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
60%
Kidney beans raw
50%
Flour
Minerals Daily Need Coverage Score
130%
Kidney beans raw
59%
Flour

Comparison summary

Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 1.96g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 22mg)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.2)
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

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.