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  6. Navy beans vs. Flour

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.

Infographic

Navy 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
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 +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.
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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Flour
Flour
6
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 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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy beans Flour 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 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 +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
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Flour
Flour
0
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 -36.8%
Contains more Mono. FatMonounsaturated fat +63.2%
Contains more Poly. FatPolyunsaturated fat +18.6%

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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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.