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.
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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.
| 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% |
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.
| 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% |
| Contains more CholineCholine | +196.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +148.6% |
| Contains more Poly. FatPolyunsaturated fat | +140.1% |
| Contains less Sat. FatSaturated fat | -33.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 4.64mg | 0.29mg | 54% |
| Vitamin B1 | 0.785mg | 0.15mg | 53% |
| Selenium | 33.9µg | 4.5µg | 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% |
| Fiber | 2.7g | 5.5g | 11% |
| Protein | 10.33g | 4.8g | 11% |
| Vitamin B5 | 0.438mg | 9% | |
| Vitamin B6 | 0.044mg | 0.13mg | 7% |
| Copper | 0.144mg | 0.206mg | 7% |
| Potassium | 107mg | 296mg | 6% |
| Zinc | 0.7mg | 1.4mg | 6% |
| Choline | 10.4mg | 30.8mg | 4% |
| Calcium | 15mg | 50mg | 4% |
| Vitamin C | 0mg | 3.1mg | 3% |
| Magnesium | 22mg | 32mg | 2% |
| Polyunsaturated fat | 0.413g | 0.172g | 2% |
| Vitamin A | 0µg | 5µg | 1% |
| Vitamin E | 0.06mg | 0.15mg | 1% |
| Phosphorus | 108mg | 104mg | 1% |
| Fats | 0.98g | 0.4g | 1% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
46%
11%
Minerals Daily Need Coverage Score
59%
25%
Comparison summary
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 7.51g)
Which food is cheaper?
Flour is cheaper (difference - $0.5)
Which food contains less Sodium?
Beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Beans is lower in Saturated fat (difference - 0.052g)
Which food is lower in glycemic index?
Beans is lower in glycemic index (difference - 39)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.