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  6. French beans vs. Flour

French beans vs. Flour — In-Depth Nutrition Comparison

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The main differences between french beans and flour

  • French beans has more fiber and magnesium; however, flour has more selenium, vitamin B1, iron, vitamin B3, vitamin B2, folate, carbs, and manganese.
  • Daily need coverage for selenium for flour is 59% higher.
  • Flour has 3 times less fiber than french beans. French beans has 9.4g of fiber, while flour has 2.7g.
  • Flour has a higher glycemic index than french beans.

Food types used in this article are Beans, french, mature seeds, cooked, boiled, without salt and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

French beans vs Flour infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 19% 33% 41% 38% 17% 44% 0.78% 50% 6.5%
Flour
Flour
5
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 +154.5%
Contains more CalciumCalcium +320%
Contains more PotassiumPotassium +245.8%
Contains more IronIron +329.6%
Contains more CopperCopper +25.2%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +78.5%
Contains more SeleniumSelenium +2725%
~equal in Zinc ~0.7mg
~equal in Phosphorus ~108mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4% 0% 0% 0% 33% 14% 10% 13% 24% 0% 0% 56%
Flour
Flour
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +138.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +503.8%
Contains more Vitamin B2Vitamin B2 +696.8%
Contains more Vitamin B3Vitamin B3 +981.3%
Contains more Vitamin B5Vitamin B5 +97.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +144%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient French beans Flour DV% diff.
Selenium 1.2µg 33.9µg 59%
Vitamin B1 0.13mg 0.785mg 55%
Iron 1.08mg 4.64mg 45%
Vitamin B2 0.062mg 0.494mg 33%
Vitamin B3 0.546mg 5.904mg 33%
Fiber 9.4g 2.7g 27%
Folate 75µg 183µg 27%
Carbs 24.02g 76.31g 17%
Manganese 0.382mg 0.682mg 13%
Calories 129kcal 364kcal 12%
Magnesium 56mg 22mg 8%
Potassium 370mg 107mg 8%
Protein 7.05g 10.33g 7%
Calcium 63mg 15mg 5%
Vitamin B6 0.105mg 0.044mg 5%
Vitamin B5 0.222mg 0.438mg 4%
Copper 0.115mg 0.144mg 3%
Choline 10.4mg 2%
Vitamin C 1.2mg 0mg 1%
Zinc 0.64mg 0.7mg 1%
Phosphorus 102mg 108mg 1%
Protein per 100 calories 5.5g 2.8g N/A
Calories per 10 g protein 183kcal 352kcal N/A
Weight per 100 calories 78g 27g N/A
Fats 0.76g 0.98g 0%
Net carbs 14.62g 73.61g N/A
Sugar 0.27g N/A
Sodium 6mg 2mg 0%
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.083g 0.155g 0%
Monounsaturated fat 0.052g 0.087g 0%
Polyunsaturated fat 0.453g 0.413g 0%
Tryptophan 0.083mg 0.127mg 0%
Threonine 0.297mg 0.281mg 0%
Isoleucine 0.311mg 0.357mg 0%
Leucine 0.563mg 0.71mg 0%
Lysine 0.484mg 0.228mg 0%
Methionine 0.106mg 0.183mg 0%
Phenylalanine 0.381mg 0.52mg 0%
Valine 0.369mg 0.415mg 0%
Histidine 0.196mg 0.23mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 24% 67%
Protein: 7.05 g
Fats: 0.76 g
Carbs: 24.02 g
Water: 66.57 g
Other: 1.6 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 +458.5%
Contains more ProteinProtein +46.5%
Contains more FatsFats +28.9%
Contains more CarbsCarbs +217.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 9% 77%
Saturated fat: Sat. Fat 0.083 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.453 g
Flour
Flour
1
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 -46.5%
Contains more Mono. FatMonounsaturated fat +67.3%
~equal in Polyunsaturated fat ~0.413g

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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. French beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173739/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.