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  6. Flour vs. Beans

Flour vs. Beans — In-Depth Nutrition Comparison

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Significant differences between flour and beans

  • Flour has more iron, selenium, vitamin B1, folate, vitamin B3, and vitamin B2; however, beans are richer in fiber, copper, vitamin B6, and zinc.
  • Flour covers your daily iron needs 54% more than beans.
  • Beans have 14 times less vitamin B3 than flour. Flour has 5.904mg of vitamin B3, while beans have 0.43mg.
  • Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of beans is 33.

Specific food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Beans, baked, canned, no salt added.

Infographic

Flour vs Beans 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.
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%
Beans
Beans
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more IronIron +1500%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +653.3%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +233.3%
Contains more PotassiumPotassium +176.6%
Contains more CopperCopper +43.1%
Contains more ZincZinc +100%
Contains less SodiumSodium -50%
~equal in Phosphorus ~104mg

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.
Flour
Flour
5
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%
Beans
Beans
5
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 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Contains more Vitamin B1Vitamin B1 +423.3%
Contains more Vitamin B2Vitamin B2 +723.3%
Contains more Vitamin B3Vitamin B3 +1273%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +662.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B6Vitamin B6 +195.5%
Contains more Vitamin KVitamin K +166.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Beans DV% diff.
Iron 4.64mg 0.29mg 54%
Selenium 33.9µg 4.5µg 53%
Vitamin B1 0.785mg 0.15mg 53%
Folate 183µg 24µg 40%
Vitamin B3 5.904mg 0.43mg 34%
Vitamin B2 0.494mg 0.06mg 33%
Manganese 0.682mg 30%
Carbs 76.31g 20.49g 19%
Calories 364kcal 105kcal 13%
Protein 10.33g 4.8g 11%
Fiber 2.7g 5.5g 11%
Vitamin B5 0.438mg 9%
Copper 0.144mg 0.206mg 7%
Vitamin B6 0.044mg 0.13mg 7%
Potassium 107mg 296mg 6%
Zinc 0.7mg 1.4mg 6%
Calcium 15mg 50mg 4%
Choline 10.4mg 30.8mg 4%
Vitamin C 0mg 3.1mg 3%
Magnesium 22mg 32mg 2%
Polyunsaturated fat 0.413g 0.172g 2%
Fats 0.98g 0.4g 1%
Phosphorus 108mg 104mg 1%
Vitamin A 0µg 5µg 1%
Vitamin E 0.06mg 0.15mg 1%
Protein per 100 calories 2.8g 4.6g N/A
Calories per 10 g protein 352kcal 219kcal N/A
Weight per 100 calories 27g 95g N/A
Net carbs 73.61g 14.99g N/A
Sugar 0.27g 7.78g N/A
Sodium 2mg 1mg 0%
Vitamin K 0.3µg 0.8µg 0%
Saturated fat 0.155g 0.103g 0%
Monounsaturated fat 0.087g 0.035g 0%
Tryptophan 0.127mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +115.2%
Contains more FatsFats +145%
Contains more CarbsCarbs +272.4%
Contains more WaterWater +509.1%
Contains more OtherOther +271.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
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
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +148.6%
Contains more Poly. FatPolyunsaturated fat +140.1%
Contains less Sat. FatSaturated fat -33.5%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.