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  6. Green bean raw vs. Flour

Green bean raw vs. Flour — In-Depth Nutrition Comparison

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Summary of differences between green bean raw and flour

  • Green bean raw has more vitamin K, vitamin A, and vitamin C, while flour has more selenium, vitamin B1, iron, folate, vitamin B3, vitamin B2, and manganese.
  • Flour covers your daily need for selenium, 61% more than green bean raw.
  • Green bean raw has a lower glycemic index. The glycemic index of green bean raw is 20, while the glycemic index of flour is 72.

These are the specific foods used in this comparison Beans, snap, green, raw and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Green bean raw 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Flour
Flour
7
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 +13.6%
Contains more CalciumCalcium +146.7%
Contains more PotassiumPotassium +97.2%
Contains more IronIron +350.5%
Contains more CopperCopper +108.7%
Contains more ZincZinc +191.7%
Contains more PhosphorusPhosphorus +184.2%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +215.7%
Contains more SeleniumSelenium +5550%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Flour
Flour
5
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +583.3%
Contains more Vitamin B6Vitamin B6 +220.5%
Contains more Vitamin KVitamin K +14233.3%
Contains more CholineCholine +47.1%
Contains more Vitamin B1Vitamin B1 +857.3%
Contains more Vitamin B2Vitamin B2 +375%
Contains more Vitamin B3Vitamin B3 +704.4%
Contains more Vitamin B5Vitamin B5 +94.7%
Contains more FolateFolate +454.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green bean raw Flour DV% diff.
Selenium 0.6µg 33.9µg 61%
Vitamin B1 0.082mg 0.785mg 59%
Iron 1.03mg 4.64mg 45%
Folate 33µg 183µg 38%
Vitamin K 43µg 0.3µg 36%
Vitamin B3 0.734mg 5.904mg 32%
Vitamin B2 0.104mg 0.494mg 30%
Carbs 6.97g 76.31g 23%
Manganese 0.216mg 0.682mg 20%
Protein 1.83g 10.33g 17%
Calories 31kcal 364kcal 17%
Vitamin C 12.2mg 0mg 14%
Phosphorus 38mg 108mg 10%
Copper 0.069mg 0.144mg 8%
Vitamin B6 0.141mg 0.044mg 7%
Zinc 0.24mg 0.7mg 4%
Vitamin A 35µg 0µg 4%
Vitamin B5 0.225mg 0.438mg 4%
Potassium 211mg 107mg 3%
Polyunsaturated fat 0.113g 0.413g 2%
Fructose 1.39g 2%
Calcium 37mg 15mg 2%
Vitamin E 0.41mg 0.06mg 2%
Choline 15.3mg 10.4mg 1%
Magnesium 25mg 22mg 1%
Fats 0.22g 0.98g 1%
Net carbs 4.27g 73.61g N/A
Sugar 3.26g 0.27g N/A
Fiber 2.7g 2.7g 0%
Starch 0.88g 0%
Sodium 6mg 2mg 0%
Saturated fat 0.05g 0.155g 0%
Monounsaturated fat 0.01g 0.087g 0%
Tryptophan 0.019mg 0.127mg 0%
Threonine 0.079mg 0.281mg 0%
Isoleucine 0.066mg 0.357mg 0%
Leucine 0.112mg 0.71mg 0%
Lysine 0.088mg 0.228mg 0%
Methionine 0.022mg 0.183mg 0%
Phenylalanine 0.067mg 0.52mg 0%
Valine 0.09mg 0.415mg 0%
Histidine 0.034mg 0.23mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 +657.7%
Contains more OtherOther +43.5%
Contains more ProteinProtein +464.5%
Contains more FatsFats +345.5%
Contains more CarbsCarbs +994.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 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 -67.7%
Contains more Mono. FatMonounsaturated fat +770%
Contains more Poly. FatPolyunsaturated fat +265.5%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.