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  6. Green beans vs. Flour

Green beans vs. Flour — In-Depth Nutrition Comparison

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The main differences between green beans and flour

  • Green beans have more vitamin K and vitamin A; however, flour has more selenium, vitamin B1, iron, folate, vitamin B3, vitamin B2, manganese, and phosphorus.
  • Daily need coverage for selenium for flour is 61% higher.
  • Flour has a higher glycemic index than green beans.

Food types used in this article are Beans, snap, green, cooked, boiled, drained, without salt and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Green 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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 CalciumCalcium +193.3%
Contains more PotassiumPotassium +36.4%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +22.2%
Contains more IronIron +613.8%
Contains more CopperCopper +152.6%
Contains more ZincZinc +180%
Contains more PhosphorusPhosphorus +272.4%
Contains more ManganeseManganese +139.3%
Contains more SeleniumSelenium +16850%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
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 +666.7%
Contains more Vitamin B6Vitamin B6 +27.3%
Contains more Vitamin KVitamin K +15866.7%
Contains more CholineCholine +62.5%
Contains more Vitamin B1Vitamin B1 +960.8%
Contains more Vitamin B2Vitamin B2 +409.3%
Contains more Vitamin B3Vitamin B3 +861.6%
Contains more Vitamin B5Vitamin B5 +491.9%
Contains more FolateFolate +454.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Flour DV% diff.
Selenium 0.2µg 33.9µg 61%
Vitamin B1 0.074mg 0.785mg 59%
Iron 0.65mg 4.64mg 50%
Vitamin K 47.9µg 0.3µg 40%
Folate 33µg 183µg 38%
Vitamin B3 0.614mg 5.904mg 33%
Vitamin B2 0.097mg 0.494mg 31%
Carbs 7.88g 76.31g 23%
Manganese 0.285mg 0.682mg 17%
Protein 1.89g 10.33g 17%
Calories 35kcal 364kcal 16%
Vitamin C 9.7mg 0mg 11%
Phosphorus 29mg 108mg 11%
Copper 0.057mg 0.144mg 10%
Vitamin B5 0.074mg 0.438mg 7%
Zinc 0.25mg 0.7mg 4%
Vitamin A 32µg 0µg 4%
Calcium 44mg 15mg 3%
Vitamin E 0.46mg 0.06mg 3%
Polyunsaturated fat 0.145g 0.413g 2%
Fiber 3.2g 2.7g 2%
Magnesium 18mg 22mg 1%
Potassium 146mg 107mg 1%
Vitamin B6 0.056mg 0.044mg 1%
Fats 0.28g 0.98g 1%
Choline 16.9mg 10.4mg 1%
Net carbs 4.68g 73.61g N/A
Sugar 3.63g 0.27g N/A
Sodium 1mg 2mg 0%
Saturated fat 0.064g 0.155g 0%
Monounsaturated fat 0.011g 0.087g 0%
Tryptophan 0.02mg 0.127mg 0%
Threonine 0.082mg 0.281mg 0%
Isoleucine 0.069mg 0.357mg 0%
Leucine 0.116mg 0.71mg 0%
Lysine 0.091mg 0.228mg 0%
Methionine 0.023mg 0.183mg 0%
Phenylalanine 0.069mg 0.52mg 0%
Valine 0.093mg 0.415mg 0%
Histidine 0.035mg 0.23mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 +648.5%
Contains more OtherOther +58.7%
Contains more ProteinProtein +446.6%
Contains more FatsFats +250%
Contains more CarbsCarbs +868.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 -58.7%
Contains more Mono. FatMonounsaturated fat +690.9%
Contains more Poly. FatPolyunsaturated fat +184.8%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.