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Flour vs Bean - In-Depth Nutrition Comparison

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Summary of differences between Flour and Bean

  • Flour has more Vitamin B3, and Vitamin B2, while Bean has more Folate, Copper, Fiber, Phosphorus, Potassium, Magnesium, Vitamin B6, and Manganese.
  • Bean covers your daily need of Folate 86% more than Flour.
  • Flour contains 5 times more Vitamin B3 than Bean. While Flour contains 5.904mg of Vitamin B3, Bean contains only 1.174mg.

These are the specific foods used in this comparison Wheat flour, white, all-purpose, enriched, bleached and Beans, pinto, mature seeds, raw.

Infographic

Flour vs Bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flour
1
:
7
Bean
Contains less Sodium -83.3%
Contains more Calcium +653.3%
Contains more Potassium +1201.9%
Contains more Magnesium +700%
Contains more Copper +520.1%
Contains more Zinc +225.7%
Contains more Phosphorus +280.6%
Equal in Iron - 5.07
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Contains less Sodium -83.3%
Contains more Calcium +653.3%
Contains more Potassium +1201.9%
Contains more Magnesium +700%
Contains more Copper +520.1%
Contains more Zinc +225.7%
Contains more Phosphorus +280.6%
Equal in Iron - 5.07

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flour
3
:
6
Bean
Contains more Vitamin B1 +10.1%
Contains more Vitamin B2 +133%
Contains more Vitamin B3 +402.9%
Contains more Vitamin C +∞%
Contains more Vitamin E +250%
Contains more Vitamin B5 +79.2%
Contains more Vitamin B6 +977.3%
Contains more Vitamin K +1766.7%
Contains more Folate +186.9%
Equal in Vitamin B1 - 0.713
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
Contains more Vitamin B1 +10.1%
Contains more Vitamin B2 +133%
Contains more Vitamin B3 +402.9%
Contains more Vitamin C +∞%
Contains more Vitamin E +250%
Contains more Vitamin B5 +79.2%
Contains more Vitamin B6 +977.3%
Contains more Vitamin K +1766.7%
Contains more Folate +186.9%
Equal in Vitamin B1 - 0.713

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flour Bean
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flour Bean Opinion
Calories 364kcal 347kcal Flour
Protein 10.33g 21.42g Bean
Fats 0.98g 1.23g Bean
Vitamin C 0mg 6.3mg Bean
Net carbs 73.61g 47.05g Flour
Carbs 76.31g 62.55g Flour
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 4.64mg 5.07mg Bean
Calcium 15mg 113mg Bean
Potassium 107mg 1393mg Bean
Magnesium 22mg 176mg Bean
Sugar 0.27g 2.11g Flour
Fiber 2.7g 15.5g Bean
Copper 0.144mg 0.893mg Bean
Zinc 0.7mg 2.28mg Bean
Starch g 34.17g Bean
Phosphorus 108mg 411mg Bean
Sodium 2mg 12mg Flour
Vitamin A 0IU 0IU
Vitamin E 0.06mg 0.21mg Bean
Vitamin D 0µg 0µg
Vitamin B1 0.785mg 0.713mg Flour
Vitamin B2 0.494mg 0.212mg Flour
Vitamin B3 5.904mg 1.174mg Flour
Vitamin B5 0.438mg 0.785mg Bean
Vitamin B6 0.044mg 0.474mg Bean
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 5.6µg Bean
Folate 183µg 525µg Bean
Trans Fat g 0g Flour
Saturated Fat 0.155g 0.235g Flour
Monounsaturated Fat 0.087g 0.229g Bean
Polyunsaturated fat 0.413g 0.407g Flour
Tryptophan 0.127mg 0.237mg Bean
Threonine 0.281mg 0.81mg Bean
Isoleucine 0.357mg 0.871mg Bean
Leucine 0.71mg 1.558mg Bean
Lysine 0.228mg 1.356mg Bean
Methionine 0.183mg 0.259mg Bean
Phenylalanine 0.52mg 1.095mg Bean
Valine 0.415mg 0.998mg Bean
Histidine 0.23mg 0.556mg Bean
Fructose g 0g Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
50
Flour
70
Bean
Mineral Summary Score
40
Flour
126
Bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
62%
Flour
129%
Bean
Carbohydrates
76%
Flour
63%
Bean
Fats
5%
Flour
6%
Bean

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 1.84g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.08g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.5)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.