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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 for 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.
  • Flour has a higher glycemic index (72) than kidney beans raw (22).

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Flour
Flour
2
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 +536.4%
Contains more CalciumCalcium +853.3%
Contains more PotassiumPotassium +1214%
Contains more IronIron +76.7%
Contains more CopperCopper +565.3%
Contains more ZincZinc +298.6%
Contains more PhosphorusPhosphorus +276.9%
Contains more ManganeseManganese +49.7%
Contains less SodiumSodium -91.7%
Contains more SeleniumSelenium +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.
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Flour
Flour
4
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 EVitamin E +266.7%
Contains more Vitamin B5Vitamin B5 +78.1%
Contains more Vitamin B6Vitamin B6 +802.3%
Contains more Vitamin KVitamin K +6233.3%
Contains more FolateFolate +115.3%
Contains more Vitamin B1Vitamin B1 +48.4%
Contains more Vitamin B2Vitamin B2 +125.6%
Contains more Vitamin B3Vitamin B3 +186.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Flour DV% diff.
Copper 0.958mg 0.144mg 90%
Fiber 24.9g 2.7g 89%
Selenium 3.2µg 33.9µg 56%
Folate 394µg 183µg 53%
Iron 8.2mg 4.64mg 45%
Phosphorus 407mg 108mg 43%
Potassium 1406mg 107mg 38%
Magnesium 140mg 22mg 28%
Protein 23.58g 10.33g 27%
Vitamin B6 0.397mg 0.044mg 27%
Vitamin B3 2.06mg 5.904mg 24%
Vitamin B1 0.529mg 0.785mg 21%
Vitamin B2 0.219mg 0.494mg 21%
Zinc 2.79mg 0.7mg 19%
Vitamin K 19µg 0.3µg 16%
Manganese 1.021mg 0.682mg 15%
Calcium 143mg 15mg 13%
Vitamin B5 0.78mg 0.438mg 7%
Carbs 60.01g 76.31g 5%
Vitamin C 4.5mg 0mg 5%
Choline 10.4mg 2%
Calories 333kcal 364kcal 2%
Vitamin E 0.22mg 0.06mg 1%
Sodium 24mg 2mg 1%
Fats 0.83g 0.98g 0%
Net carbs 35.11g 73.61g N/A
Sugar 2.23g 0.27g N/A
Saturated fat 0.12g 0.155g 0%
Monounsaturated fat 0.064g 0.087g 0%
Polyunsaturated fat 0.457g 0.413g 0%
Tryptophan 0.279mg 0.127mg 0%
Threonine 0.992mg 0.281mg 0%
Isoleucine 1.041mg 0.357mg 0%
Leucine 1.882mg 0.71mg 0%
Lysine 1.618mg 0.228mg 0%
Methionine 0.355mg 0.183mg 0%
Phenylalanine 1.275mg 0.52mg 0%
Valine 1.233mg 0.415mg 0%
Histidine 0.656mg 0.23mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Flour
3
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 ProteinProtein +128.3%
Contains more OtherOther +732.6%
Contains more FatsFats +18.1%
Contains more CarbsCarbs +27.2%
~equal in Water ~11.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 less Sat. FatSaturated fat -22.6%
Contains more Mono. FatMonounsaturated fat +35.9%
~equal in Polyunsaturated fat ~0.413g

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.