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Green bean vs Flour - In-Depth Nutrition Comparison

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Summary of differences between Green bean and Flour

  • Green bean has more Vitamin K, while Flour has more Selenium, Vitamin B1, Iron, Folate, Vitamin B3, Vitamin B2, Manganese, Vitamin C, and Phosphorus.
  • Flour covers your daily need of Selenium 61% more than Green bean.
  • Green bean contains 143 times more Vitamin K than Flour. While Green bean contains 43µg of Vitamin K, Flour contains only 0.3µg.

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

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Green 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
:
5
Flour
Contains more Calcium +146.7%
Contains more Potassium +97.2%
Contains more Magnesium +13.6%
Contains more Iron +350.5%
Contains more Copper +108.7%
Contains more Zinc +191.7%
Contains more Phosphorus +184.2%
Contains less Sodium -66.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 19% 18% 24% 7% 17% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Contains more Calcium +146.7%
Contains more Potassium +97.2%
Contains more Magnesium +13.6%
Contains more Iron +350.5%
Contains more Copper +108.7%
Contains more Zinc +191.7%
Contains more Phosphorus +184.2%
Contains less Sodium -66.7%

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
:
5
Flour
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +583.3%
Contains more Vitamin B6 +220.5%
Contains more Vitamin K +14233.3%
Contains more Vitamin B1 +857.3%
Contains more Vitamin B2 +375%
Contains more Vitamin B3 +704.4%
Contains more Vitamin B5 +94.7%
Contains more Folate +454.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 41% 42% 9% 0% 21% 24% 14% 14% 33% 0% 108% 25%
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 E +583.3%
Contains more Vitamin B6 +220.5%
Contains more Vitamin K +14233.3%
Contains more Vitamin B1 +857.3%
Contains more Vitamin B2 +375%
Contains more Vitamin B3 +704.4%
Contains more Vitamin B5 +94.7%
Contains more Folate +454.5%

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
27
Green bean
50
Flour
Mineral Summary Score
17
Green 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
11%
Green bean
62%
Flour
Carbohydrates
7%
Green bean
76%
Flour
Fats
1%
Green 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.
Green bean Flour
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green 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 Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.105g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 52)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 2.99g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 4mg)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Green bean Flour Opinion
Calories 31 364 Flour
Protein 1.83 10.33 Flour
Fats 0.22 0.98 Flour
Vitamin C 12.2 0 Green bean
Carbs 6.97 76.31 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 1.03 4.64 Flour
Calcium 37 15 Green bean
Potassium 211 107 Green bean
Magnesium 25 22 Green bean
Sugar 3.26 0.27 Flour
Fiber 2.7 2.7
Copper 0.069 0.144 Flour
Zinc 0.24 0.7 Flour
Starch 0.88 Green bean
Phosphorus 38 108 Flour
Sodium 6 2 Flour
Vitamin A 690 0 Green bean
Vitamin E 0.41 0.06 Green bean
Vitamin D 0 0
Vitamin B1 0.082 0.785 Flour
Vitamin B2 0.104 0.494 Flour
Vitamin B3 0.734 5.904 Flour
Vitamin B5 0.225 0.438 Flour
Vitamin B6 0.141 0.044 Green bean
Vitamin B12 0 0
Vitamin K 43 0.3 Green bean
Folate 33 183 Flour
Trans Fat 0 Flour
Saturated Fat 0.05 0.155 Green bean
Monounsaturated Fat 0.01 0.087 Flour
Polyunsaturated fat 0.113 0.413 Flour
Tryptophan 0.019 0.127 Flour
Threonine 0.079 0.281 Flour
Isoleucine 0.066 0.357 Flour
Leucine 0.112 0.71 Flour
Lysine 0.088 0.228 Flour
Methionine 0.022 0.183 Flour
Phenylalanine 0.067 0.52 Flour
Valine 0.09 0.415 Flour
Histidine 0.034 0.23 Flour
Fructose 1.39 Green bean

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. Green bean - 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.