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Kidney bean vs Flour - In-Depth Nutrition Comparison

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How are Kidney bean and Flour different?

  • Kidney bean is richer in Copper, Fiber, Folate, Iron, Phosphorus, Potassium, Magnesium, and Vitamin B6, while Flour is higher in Selenium, and Vitamin B3.
  • Kidney bean covers your daily need of Copper 90% more than Flour.
  • Kidney bean contains 13 times more Potassium than Flour. Kidney bean 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 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 +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 less Sodium -91.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
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 less Sodium -91.7%

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
:
3
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%
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%
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%

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.
Kidney bean 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 bean Flour Opinion
Net carbs 35.11g 73.61g Flour
Protein 23.58g 10.33g Kidney bean
Fats 0.83g 0.98g Flour
Carbs 60.01g 76.31g Flour
Calories 333kcal 364kcal Flour
Starch g g
Fructose g g
Sugar 2.23g 0.27g Flour
Fiber 24.9g 2.7g Kidney bean
Calcium 143mg 15mg Kidney bean
Iron 8.2mg 4.64mg Kidney bean
Magnesium 140mg 22mg Kidney bean
Phosphorus 407mg 108mg Kidney bean
Potassium 1406mg 107mg Kidney bean
Sodium 24mg 2mg Flour
Zinc 2.79mg 0.7mg Kidney bean
Copper 0.958mg 0.144mg Kidney bean
Vitamin A 0IU 0IU
Vitamin E 0.22mg 0.06mg Kidney bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.5mg 0mg Kidney bean
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 bean
Vitamin B6 0.397mg 0.044mg Kidney bean
Folate 394µg 183µg Kidney bean
Vitamin B12 0µg 0µg
Vitamin K 19µg 0.3µg Kidney bean
Tryptophan 0.279mg 0.127mg Kidney bean
Threonine 0.992mg 0.281mg Kidney bean
Isoleucine 1.041mg 0.357mg Kidney bean
Leucine 1.882mg 0.71mg Kidney bean
Lysine 1.618mg 0.228mg Kidney bean
Methionine 0.355mg 0.183mg Kidney bean
Phenylalanine 1.275mg 0.52mg Kidney bean
Valine 1.233mg 0.415mg Kidney bean
Histidine 0.656mg 0.23mg Kidney bean
Cholesterol 0mg 0mg
Trans Fat 0g g Flour
Saturated Fat 0.12g 0.155g Kidney bean
Monounsaturated Fat 0.064g 0.087g Flour
Polyunsaturated fat 0.457g 0.413g Kidney bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney 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
60
Kidney bean
50
Flour
Mineral Summary Score
143
Kidney 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
141%
Kidney bean
62%
Flour
Carbohydrates
60%
Kidney bean
76%
Flour
Fats
4%
Kidney bean
5%
Flour

Comparison summary

Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Kidney bean
Kidney bean 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

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. Kidney bean - 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.