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Great northern beans vs. Flour — In-Depth Nutrition Comparison

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What are the main differences between great northern beans and flour?

  • Great northern beans is richer in fiber, copper, potassium, and phosphorus, yet flour is richer in selenium, vitamin B1, vitamin B2, vitamin B3, iron, and folate.
  • Flour's daily need coverage for selenium is 54% higher.
  • Great northern beans has 4 times more potassium than flour. Great northern beans has 391mg of potassium, while flour has 107mg.

We used Beans, great northern, mature seeds, cooked, boiled, without salt and Wheat flour, white, all-purpose, enriched, bleached types in this comparison.

Infographic

Great northern beans 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" 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 36% 20% 35% 80% 82% 24% 71% 0.26% 68% 22%
Flour
3
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 +127.3%
Contains more CalciumCalcium +353.3%
Contains more PotassiumPotassium +265.4%
Contains more CopperCopper +71.5%
Contains more ZincZinc +25.7%
Contains more PhosphorusPhosphorus +52.8%
Contains more IronIron +117.8%
Contains more ManganeseManganese +31.7%
Contains more SeleniumSelenium +726.8%
~equal in Sodium ~2mg

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 4.3% 0% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77% 0%
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 B6Vitamin B6 +165.9%
Contains more Vitamin B1Vitamin B1 +396.8%
Contains more Vitamin B2Vitamin B2 +737.3%
Contains more Vitamin B3Vitamin B3 +767%
Contains more Vitamin B5Vitamin B5 +64.7%
Contains more FolateFolate +79.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 g
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 +478.9%
Contains more OtherOther +145.7%
Contains more ProteinProtein +24%
Contains more FatsFats +117.8%
Contains more CarbsCarbs +261.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 6% 54%
Saturated fat: Sat. Fat 0.14 g
Monounsaturated fat: Mono. Fat 0.021 g
Polyunsaturated fat: Poly. Fat 0.187 g
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 -9.7%
Contains more Mono. FatMonounsaturated fat +314.3%
Contains more Poly. FatPolyunsaturated fat +120.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Great northern beans Flour DV% diff.
Selenium 4.1µg 33.9µg 54%
Vitamin B1 0.158mg 0.785mg 52%
Vitamin B3 0.681mg 5.904mg 33%
Vitamin B2 0.059mg 0.494mg 33%
Iron 2.13mg 4.64mg 31%
Folate 102µg 183µg 20%
Carbs 21.09g 76.31g 18%
Fiber 7g 2.7g 17%
Calories 118kcal 364kcal 12%
Copper 0.247mg 0.144mg 11%
Potassium 391mg 107mg 8%
Phosphorus 165mg 108mg 8%
Manganese 0.518mg 0.682mg 7%
Magnesium 50mg 22mg 7%
Vitamin B6 0.117mg 0.044mg 6%
Calcium 68mg 15mg 5%
Protein 8.33g 10.33g 4%
Vitamin B5 0.266mg 0.438mg 3%
Zinc 0.88mg 0.7mg 2%
Polyunsaturated fat 0.187g 0.413g 2%
Choline 10.4mg 2%
Vitamin C 1.3mg 0mg 1%
Fats 0.45g 0.98g 1%
Net carbs 14.09g 73.61g N/A
Sugar 0.27g N/A
Sodium 2mg 2mg 0%
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.14g 0.155g 0%
Monounsaturated fat 0.021g 0.087g 0%
Tryptophan 0.099mg 0.127mg 0%
Threonine 0.351mg 0.281mg 0%
Isoleucine 0.368mg 0.357mg 0%
Leucine 0.665mg 0.71mg 0%
Lysine 0.572mg 0.228mg 0%
Methionine 0.125mg 0.183mg 0%
Phenylalanine 0.451mg 0.52mg 0%
Valine 0.436mg 0.415mg 0%
Histidine 0.232mg 0.23mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Great northern 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
15%
Great northern beans
46%
Flour
Minerals Daily Need Coverage Score
44%
Great northern beans
59%
Flour

Comparison summary

Which food is lower in Sugar?
Great northern beans
Great northern beans is lower in Sugar (difference - 0.27g)
Which food is lower in Saturated fat?
Great northern beans
Great northern beans is lower in Saturated fat (difference - 0.015g)
Which food is lower in glycemic index?
Great northern beans
Great northern beans is lower in glycemic index (difference - 72)
Which food is cheaper?
Great northern beans
Great northern beans is cheaper (difference - $1)
Which food is richer in minerals?
Great northern beans
Great northern beans is relatively richer in minerals
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 contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)

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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.