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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, Magnesium, and Potassium, however, Flour has more Selenium, Vitamin B1, Iron, Vitamin B3, Vitamin B2, Folate, and Manganese.
  • Daily need coverage for Selenium from 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.

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

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 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

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 4% 0.18% 0% 0% 33% 14% 10% 13% 24% 0% 0% 56% 0%
Flour
Flour
8
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 B6Vitamin B6 +138.6%
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 FolateFolate +144%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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 OtherOther +247.8%
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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
French beans Flour
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient French beans Flour Opinion
Calories 129kcal 364kcal Flour
Protein 7.05g 10.33g Flour
Fats 0.76g 0.98g Flour
Vitamin C 1.2mg 0mg French beans
Net carbs 14.62g 73.61g Flour
Carbs 24.02g 76.31g Flour
Magnesium 56mg 22mg French beans
Calcium 63mg 15mg French beans
Potassium 370mg 107mg French beans
Iron 1.08mg 4.64mg Flour
Sugar 0.27g French beans
Fiber 9.4g 2.7g French beans
Copper 0.115mg 0.144mg Flour
Zinc 0.64mg 0.7mg Flour
Phosphorus 102mg 108mg Flour
Sodium 6mg 2mg Flour
Vitamin A 3IU 0IU French beans
Vitamin E 0.06mg Flour
Manganese 0.382mg 0.682mg Flour
Selenium 1.2µg 33.9µg Flour
Vitamin B1 0.13mg 0.785mg Flour
Vitamin B2 0.062mg 0.494mg Flour
Vitamin B3 0.546mg 5.904mg Flour
Vitamin B5 0.222mg 0.438mg Flour
Vitamin B6 0.105mg 0.044mg French beans
Vitamin K 0.3µg Flour
Folate 75µg 183µg Flour
Choline 10.4mg Flour
Saturated Fat 0.083g 0.155g French beans
Monounsaturated Fat 0.052g 0.087g Flour
Polyunsaturated fat 0.453g 0.413g French beans
Tryptophan 0.083mg 0.127mg Flour
Threonine 0.297mg 0.281mg French beans
Isoleucine 0.311mg 0.357mg Flour
Leucine 0.563mg 0.71mg Flour
Lysine 0.484mg 0.228mg French beans
Methionine 0.106mg 0.183mg Flour
Phenylalanine 0.381mg 0.52mg Flour
Valine 0.369mg 0.415mg Flour
Histidine 0.196mg 0.23mg Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
French beans Flour
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
French beans
46%
Flour
Minerals Daily Need Coverage Score
29%
French beans
59%
Flour

Comparison summary

Which food is lower in Sugar?
French beans
French beans is lower in Sugar (difference - 0.27g)
Which food is lower in Saturated Fat?
French beans
French beans is lower in Saturated Fat (difference - 0.072g)
Which food is lower in glycemic index?
French beans
French beans is lower in glycemic index (difference - 52)
Which food is cheaper?
French beans
French beans is cheaper (difference - $1)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
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.

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.