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  6. Kidney beans vs. Flour

Kidney beans vs. Flour — In-Depth Nutrition Comparison

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How are kidney beans and flour different?

  • Kidney beans are higher in fiber and potassium; however, flour is richer in selenium, vitamin B1, vitamin B2, vitamin B3, iron, carbs, folate, and manganese.
  • Daily need coverage for selenium for flour is 60% higher.
  • Kidney beans contain 4 times more potassium than flour. While kidney beans contain 405mg of potassium, flour contains only 107mg.
  • Kidney beans have a lower glycemic index (22) than flour (72).

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Flour
Flour
3
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 +90.9%
Contains more CalciumCalcium +133.3%
Contains more PotassiumPotassium +278.5%
Contains more CopperCopper +50%
Contains more ZincZinc +42.9%
Contains more PhosphorusPhosphorus +27.8%
Contains less SodiumSodium -50%
Contains more IronIron +109%
Contains more ManganeseManganese +58.6%
Contains more SeleniumSelenium +2981.8%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4% 0% 0% 0.6% 40% 13% 11% 13% 28% 0% 21% 98%
Flour
Flour
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +172.7%
Contains more Vitamin KVitamin K +2700%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +390.6%
Contains more Vitamin B2Vitamin B2 +751.7%
Contains more Vitamin B3Vitamin B3 +921.5%
Contains more Vitamin B5Vitamin B5 +99.1%
Contains more FolateFolate +40.8%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans Flour DV% diff.
Selenium 1.1µg 33.9µg 60%
Vitamin B1 0.16mg 0.785mg 52%
Vitamin B2 0.058mg 0.494mg 34%
Vitamin B3 0.578mg 5.904mg 33%
Iron 2.22mg 4.64mg 30%
Carbs 22.8g 76.31g 18%
Fiber 6.4g 2.7g 15%
Folate 130µg 183µg 13%
Calories 127kcal 364kcal 12%
Manganese 0.43mg 0.682mg 11%
Potassium 405mg 107mg 9%
Copper 0.216mg 0.144mg 8%
Vitamin K 8.4µg 0.3µg 7%
Vitamin B6 0.12mg 0.044mg 6%
Magnesium 42mg 22mg 5%
Phosphorus 138mg 108mg 4%
Vitamin B5 0.22mg 0.438mg 4%
Choline 30.5mg 10.4mg 4%
Protein 8.67g 10.33g 3%
Zinc 1mg 0.7mg 3%
Calcium 35mg 15mg 2%
Fats 0.5g 0.98g 1%
Vitamin C 1.2mg 0mg 1%
Polyunsaturated fat 0.278g 0.413g 1%
Protein per 100 calories 6.8g 2.8g N/A
Calories per 10 g protein 146kcal 352kcal N/A
Weight per 100 calories 79g 27g N/A
Net carbs 16.4g 73.61g N/A
Sugar 0.32g 0.27g N/A
Sodium 1mg 2mg 0%
Vitamin E 0.03mg 0.06mg 0%
Saturated fat 0.073g 0.155g 0%
Monounsaturated fat 0.039g 0.087g 0%
Tryptophan 0.104mg 0.127mg 0%
Threonine 0.319mg 0.281mg 0%
Isoleucine 0.41mg 0.357mg 0%
Leucine 0.736mg 0.71mg 0%
Lysine 0.607mg 0.228mg 0%
Methionine 0.113mg 0.183mg 0%
Phenylalanine 0.511mg 0.52mg 0%
Valine 0.5mg 0.415mg 0%
Histidine 0.238mg 0.23mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 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 WaterWater +461.6%
Contains more ProteinProtein +19.1%
Contains more FatsFats +96%
Contains more CarbsCarbs +234.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
Flour
Flour
2
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 -52.9%
Contains more Mono. FatMonounsaturated fat +123.1%
Contains more Poly. FatPolyunsaturated fat +48.6%

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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.