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Navy bean vs Flour - In-Depth Nutrition Comparison

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What are the differences between Navy bean and Flour?

  • Navy bean is higher in Copper, and Magnesium, yet Flour is higher in Selenium, Iron, Vitamin B1, Vitamin B3, Vitamin B2, Vitamin C, Folate, and Manganese.
  • Flour's daily need coverage for Selenium is 61% more.
  • Navy bean has 5 times more Magnesium than Flour. While Navy bean has 101mg of Magnesium, Flour has only 22mg.

We used Beans, navy, mature seeds, sprouted, raw and Wheat flour, white, all-purpose, enriched, bleached types in this article.

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Navy 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
:
3
Flour
Contains more Potassium +186.9%
Contains more Magnesium +359.1%
Contains more Copper +147.2%
Contains more Zinc +27.1%
Contains more Iron +140.4%
Contains less Sodium -84.6%
Equal in Calcium - 15
Equal in Phosphorus - 108
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 73% 5% 28% 73% 119% 25% 43% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Contains more Potassium +186.9%
Contains more Magnesium +359.1%
Contains more Copper +147.2%
Contains more Zinc +27.1%
Contains more Iron +140.4%
Contains less Sodium -84.6%
Equal in Calcium - 15
Equal in Phosphorus - 108

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
:
6
Flour
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +88.4%
Contains more Vitamin B6 +334.1%
Contains more Vitamin B1 +101.3%
Contains more Vitamin B2 +129.8%
Contains more Vitamin B3 +383.9%
Contains more Folate +38.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 1% 0% 0% 98% 50% 23% 50% 45% 0% 0% 99%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +88.4%
Contains more Vitamin B6 +334.1%
Contains more Vitamin B1 +101.3%
Contains more Vitamin B2 +129.8%
Contains more Vitamin B3 +383.9%
Contains more Folate +38.6%

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
35
Navy bean
50
Flour
Mineral Summary Score
45
Navy 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
37%
Navy bean
62%
Flour
Carbohydrates
13%
Navy bean
76%
Flour
Fats
3%
Navy bean
5%
Flour

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.
Navy bean Flour
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean Flour
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 0.27g)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.07g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Navy bean
Navy bean is relatively richer in minerals
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 11mg)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.3)
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.

All nutrients comparison - raw data values

Nutrient Navy bean Flour Opinion
Calories 67 364 Flour
Protein 6.15 10.33 Flour
Fats 0.7 0.98 Flour
Vitamin C 18.8 0 Navy bean
Carbs 13.05 76.31 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 1.93 4.64 Flour
Calcium 15 15
Potassium 307 107 Navy bean
Magnesium 101 22 Navy bean
Sugar 0.27 Navy bean
Fiber 2.7 Flour
Copper 0.356 0.144 Navy bean
Zinc 0.89 0.7 Navy bean
Starch
Phosphorus 100 108 Flour
Sodium 13 2 Flour
Vitamin A 4 0 Navy bean
Vitamin E 0.06 Flour
Vitamin D 0 0
Vitamin B1 0.39 0.785 Flour
Vitamin B2 0.215 0.494 Flour
Vitamin B3 1.22 5.904 Flour
Vitamin B5 0.825 0.438 Navy bean
Vitamin B6 0.191 0.044 Navy bean
Vitamin B12 0 0
Vitamin K 0.3 Flour
Folate 132 183 Flour
Trans Fat 0 Flour
Saturated Fat 0.085 0.155 Navy bean
Monounsaturated Fat 0.052 0.087 Flour
Polyunsaturated fat 0.407 0.413 Flour
Tryptophan 0.064 0.127 Flour
Threonine 0.258 0.281 Flour
Isoleucine 0.273 0.357 Flour
Leucine 0.442 0.71 Flour
Lysine 0.35 0.228 Navy bean
Methionine 0.064 0.183 Flour
Phenylalanine 0.31 0.52 Flour
Valine 0.316 0.415 Flour
Histidine 0.172 0.23 Flour
Fructose

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. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.