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  6. Pinto beans vs. Flour

Pinto beans vs. Flour — In-Depth Nutrition Comparison

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The main differences between pinto beans and flour

  • Pinto beans has more fiber, vitamin B6, potassium, and copper; however, flour has more selenium, vitamin B1, vitamin B3, vitamin B2, iron, and manganese.
  • Daily need coverage for selenium for flour is 50% higher.
  • Flour has 5 times less vitamin B6 than pinto beans. Pinto beans has 0.229mg of vitamin B6, while flour has 0.044mg.
  • Flour has a higher glycemic index than pinto beans.

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

Infographic

Pinto 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 36% 14% 38% 78% 73% 27% 63% 0.13% 59% 34%
Flour
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 +206.7%
Contains more PotassiumPotassium +307.5%
Contains more CopperCopper +52.1%
Contains more ZincZinc +40%
Contains more PhosphorusPhosphorus +36.1%
Contains less SodiumSodium -50%
Contains more IronIron +122%
Contains more ManganeseManganese +50.6%
Contains more SeleniumSelenium +446.8%

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 2.7% 0% 19% 0% 48% 14% 6% 13% 53% 0% 8.8% 129% 19%
Flour
Flour
4
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 EVitamin E +1466.7%
Contains more Vitamin B6Vitamin B6 +420.5%
Contains more Vitamin KVitamin K +1066.7%
Contains more CholineCholine +239.4%
Contains more Vitamin B1Vitamin B1 +306.7%
Contains more Vitamin B2Vitamin B2 +696.8%
Contains more Vitamin B3Vitamin B3 +1756.6%
Contains more Vitamin B5Vitamin B5 +108.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~183µg

All nutrients comparison - raw data values

Nutrient Pinto beans Flour DV% diff.
Selenium 6.2µg 33.9µg 50%
Vitamin B1 0.193mg 0.785mg 49%
Vitamin B3 0.318mg 5.904mg 35%
Vitamin B2 0.062mg 0.494mg 33%
Iron 2.09mg 4.64mg 32%
Fiber 9g 2.7g 25%
Carbs 26.22g 76.31g 17%
Vitamin B6 0.229mg 0.044mg 14%
Calories 143kcal 364kcal 11%
Potassium 436mg 107mg 10%
Manganese 0.453mg 0.682mg 10%
Copper 0.219mg 0.144mg 8%
Magnesium 50mg 22mg 7%
Starch 15.15g 6%
Phosphorus 147mg 108mg 6%
Vitamin E 0.94mg 0.06mg 6%
Choline 35.3mg 10.4mg 5%
Vitamin B5 0.21mg 0.438mg 5%
Vitamin K 3.5µg 0.3µg 3%
Calcium 46mg 15mg 3%
Zinc 0.98mg 0.7mg 3%
Protein 9.01g 10.33g 3%
Folate 172µg 183µg 3%
Polyunsaturated fat 0.235g 0.413g 1%
Fats 0.65g 0.98g 1%
Vitamin C 0.8mg 0mg 1%
Net carbs 17.22g 73.61g N/A
Sugar 0.34g 0.27g N/A
Sodium 1mg 2mg 0%
Saturated fat 0.136g 0.155g 0%
Monounsaturated fat 0.133g 0.087g 0%
Tryptophan 0.108mg 0.127mg 0%
Threonine 0.331mg 0.281mg 0%
Isoleucine 0.426mg 0.357mg 0%
Leucine 0.765mg 0.71mg 0%
Lysine 0.63mg 0.228mg 0%
Methionine 0.117mg 0.183mg 0%
Phenylalanine 0.531mg 0.52mg 0%
Valine 0.519mg 0.415mg 0%
Histidine 0.247mg 0.23mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 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 +428.1%
Contains more OtherOther +154.3%
Contains more ProteinProtein +14.7%
Contains more FatsFats +50.8%
Contains more CarbsCarbs +191%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.136 g
Monounsaturated fat: Mono. Fat 0.133 g
Polyunsaturated fat: Poly. Fat 0.235 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 -12.3%
Contains more Mono. FatMonounsaturated fat +52.9%
Contains more Poly. FatPolyunsaturated fat +75.7%

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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. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/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.