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Kidney beans vs. Flour — In-Depth Nutrition Comparison

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How are Kidney beans and Flour different?

  • Kidney beans is higher in Fiber, Potassium, and Copper, however, Flour is richer in Selenium, Vitamin B1, Vitamin B2, Vitamin B3, Iron, Folate, and Manganese.
  • Daily need coverage for Selenium from Flour is 60% higher.
  • Kidney beans contains 4 times more Potassium than Flour. While Kidney beans contains 405mg of Potassium, Flour contains only 107mg.

Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Wheat flour, white, all-purpose, enriched, bleached are the varieties used in this article.

Infographic

Kidney 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 +133.3%
Contains more Magnesium +90.9%
Contains more Phosphorus +27.8%
Contains more Potassium +278.5%
Contains less Sodium -50%
Contains more Zinc +42.9%
Contains more Copper +50%
Contains more Iron +109%
Contains more Manganese +58.6%
Contains more Selenium +2981.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +133.3%
Contains more Magnesium +90.9%
Contains more Phosphorus +27.8%
Contains more Potassium +278.5%
Contains less Sodium -50%
Contains more Zinc +42.9%
Contains more Copper +50%
Contains more Iron +109%
Contains more Manganese +58.6%
Contains more Selenium +2981.8%

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 C +∞%
Contains more Vitamin B6 +172.7%
Contains more Vitamin K +2700%
Contains more Vitamin E +100%
Contains more Vitamin B1 +390.6%
Contains more Vitamin B2 +751.7%
Contains more Vitamin B3 +921.5%
Contains more Vitamin B5 +99.1%
Contains more Folate +40.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
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 C +∞%
Contains more Vitamin B6 +172.7%
Contains more Vitamin K +2700%
Contains more Vitamin E +100%
Contains more Vitamin B1 +390.6%
Contains more Vitamin B2 +751.7%
Contains more Vitamin B3 +921.5%
Contains more Vitamin B5 +99.1%
Contains more Folate +40.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +461.6%
Contains more Other +137%
Contains more Protein +19.1%
Contains more Fats +96%
Contains more Carbs +234.7%
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 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 +461.6%
Contains more Other +137%
Contains more Protein +19.1%
Contains more Fats +96%
Contains more Carbs +234.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -52.9%
Contains more Monounsaturated Fat +123.1%
Contains more Polyunsaturated fat +48.6%
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains less Saturated Fat -52.9%
Contains more Monounsaturated Fat +123.1%
Contains more Polyunsaturated fat +48.6%

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 Flour
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kidney beans Flour Opinion
Net carbs 16.4g 73.61g Flour
Protein 8.67g 10.33g Flour
Fats 0.5g 0.98g Flour
Carbs 22.8g 76.31g Flour
Calories 127kcal 364kcal Flour
Sugar 0.32g 0.27g Flour
Fiber 6.4g 2.7g Kidney beans
Calcium 35mg 15mg Kidney beans
Iron 2.22mg 4.64mg Flour
Magnesium 42mg 22mg Kidney beans
Phosphorus 138mg 108mg Kidney beans
Potassium 405mg 107mg Kidney beans
Sodium 1mg 2mg Kidney beans
Zinc 1mg 0.7mg Kidney beans
Copper 0.216mg 0.144mg Kidney beans
Manganese 0.43mg 0.682mg Flour
Selenium 1.1µg 33.9µg Flour
Vitamin E 0.03mg 0.06mg Flour
Vitamin C 1.2mg 0mg Kidney beans
Vitamin B1 0.16mg 0.785mg Flour
Vitamin B2 0.058mg 0.494mg Flour
Vitamin B3 0.578mg 5.904mg Flour
Vitamin B5 0.22mg 0.438mg Flour
Vitamin B6 0.12mg 0.044mg Kidney beans
Folate 130µg 183µg Flour
Vitamin K 8.4µg 0.3µg Kidney beans
Tryptophan 0.104mg 0.127mg Flour
Threonine 0.319mg 0.281mg Kidney beans
Isoleucine 0.41mg 0.357mg Kidney beans
Leucine 0.736mg 0.71mg Kidney beans
Lysine 0.607mg 0.228mg Kidney beans
Methionine 0.113mg 0.183mg Flour
Phenylalanine 0.511mg 0.52mg Flour
Valine 0.5mg 0.415mg Kidney beans
Histidine 0.238mg 0.23mg Kidney beans
Saturated Fat 0.073g 0.155g Kidney beans
Monounsaturated Fat 0.039g 0.087g Flour
Polyunsaturated fat 0.278g 0.413g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney 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
19%
Kidney beans
50%
Flour
Minerals Daily Need Coverage Score
38%
Kidney beans
59%
Flour

Comparison summary

Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.082g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 50)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.05g)
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 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.
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.