Navy beans vs. Flour — In-Depth Nutrition Comparison
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How are navy beans and flour different?
- Navy beans are higher in fiber, potassium, magnesium, and copper; however, flour is richer in selenium, vitamin B1, vitamin B2, vitamin B3, iron, and folate.
- Daily need coverage for selenium for flour is 56% higher.
- Navy beans contain 4 times more fiber than flour. While navy beans contain 10.5g of fiber, flour contains only 2.7g.
- Navy beans have a lower glycemic index (39) than flour (72).
Beans, navy, mature seeds, cooked, boiled, without salt and Wheat flour, white, all-purpose, enriched, bleached are the varieties used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +140.9% |
| Contains more CalciumCalcium | +360% |
| Contains more PotassiumPotassium | +263.6% |
| Contains more CopperCopper | +45.8% |
| Contains more ZincZinc | +47.1% |
| Contains more PhosphorusPhosphorus | +33.3% |
| Contains less SodiumSodium | -100% |
| Contains more IronIron | +96.6% |
| Contains more ManganeseManganese | +29.4% |
| Contains more SeleniumSelenium | +1069% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +213.6% |
| Contains more Vitamin KVitamin K | +100% |
| Contains more CholineCholine | +329.8% |
| Contains more Vitamin EVitamin E | +500% |
| Contains more Vitamin B1Vitamin B1 | +231.2% |
| Contains more Vitamin B2Vitamin B2 | +648.5% |
| Contains more Vitamin B3Vitamin B3 | +809.7% |
| Contains more Vitamin B5Vitamin B5 | +64.7% |
| Contains more FolateFolate | +30.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.23 g
Fats:
0.62 g
Carbs:
26.05 g
Water:
63.81 g
Other:
1.29 g
Protein:
10.33 g
Fats:
0.98 g
Carbs:
76.31 g
Water:
11.92 g
Other:
0.46 g
| Contains more WaterWater | +435.3% |
| Contains more OtherOther | +180.4% |
| Contains more ProteinProtein | +25.5% |
| Contains more FatsFats | +58.1% |
| Contains more CarbsCarbs | +192.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.098 g
Monounsaturated fat:
Mono. Fat
0.142 g
Polyunsaturated fat:
Poly. Fat
0.49 g
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 | -36.8% |
| Contains more Mono. FatMonounsaturated fat | +63.2% |
| Contains more Poly. FatPolyunsaturated fat | +18.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 2.9µg | 33.9µg | 56% |
| Vitamin B1 | 0.237mg | 0.785mg | 46% |
| Vitamin B3 | 0.649mg | 5.904mg | 33% |
| Vitamin B2 | 0.066mg | 0.494mg | 33% |
| Fiber | 10.5g | 2.7g | 31% |
| Iron | 2.36mg | 4.64mg | 29% |
| Carbs | 26.05g | 76.31g | 17% |
| Folate | 140µg | 183µg | 11% |
| Calories | 140kcal | 364kcal | 11% |
| Potassium | 389mg | 107mg | 8% |
| Magnesium | 53mg | 22mg | 7% |
| Vitamin B6 | 0.138mg | 0.044mg | 7% |
| Manganese | 0.527mg | 0.682mg | 7% |
| Copper | 0.21mg | 0.144mg | 7% |
| Starch | 15.4g | 6% | |
| Choline | 44.7mg | 10.4mg | 6% |
| Phosphorus | 144mg | 108mg | 5% |
| Calcium | 69mg | 15mg | 5% |
| Protein | 8.23g | 10.33g | 4% |
| Zinc | 1.03mg | 0.7mg | 3% |
| Vitamin B5 | 0.266mg | 0.438mg | 3% |
| Polyunsaturated fat | 0.49g | 0.413g | 1% |
| Vitamin C | 0.9mg | 0mg | 1% |
| Fats | 0.62g | 0.98g | 1% |
| Net carbs | 15.55g | 73.61g | N/A |
| Sugar | 0.37g | 0.27g | N/A |
| Sodium | 0mg | 2mg | 0% |
| Vitamin E | 0.01mg | 0.06mg | 0% |
| Vitamin K | 0.6µg | 0.3µg | 0% |
| Saturated fat | 0.098g | 0.155g | 0% |
| Monounsaturated fat | 0.142g | 0.087g | 0% |
| Tryptophan | 0.1mg | 0.127mg | 0% |
| Threonine | 0.289mg | 0.281mg | 0% |
| Isoleucine | 0.387mg | 0.357mg | 0% |
| Leucine | 0.7mg | 0.71mg | 0% |
| Lysine | 0.52mg | 0.228mg | 0% |
| Methionine | 0.111mg | 0.183mg | 0% |
| Phenylalanine | 0.471mg | 0.52mg | 0% |
| Valine | 0.504mg | 0.415mg | 0% |
| Histidine | 0.206mg | 0.23mg | 0% |
| Omega-3 - ALA | 0.177g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
21%
46%
Minerals Daily Need Coverage Score
43%
59%
Comparison summary
Which food is lower in Cholesterol?
Navy beans is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Navy beans contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Navy beans is lower in Saturated fat (difference - 0.057g)
Which food is lower in glycemic index?
Navy beans is lower in glycemic index (difference - 33)
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 0.1g)
Which food is cheaper?
Flour is cheaper (difference - $0.3)
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.