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  6. Flour vs. Bean

Flour vs. Bean — In-Depth Nutrition Comparison

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Significant differences between Flour and Bean

  • Flour has more Iron, Selenium, Vitamin B1, Folate, Vitamin B3, and Vitamin B2, however, Bean is richer in Fiber, Copper, Vitamin B6, and Zinc.
  • Flour covers your daily Iron needs 54% more than Bean.
  • Bean has 14 times less Vitamin B3 than Flour. Flour has 5.904mg of Vitamin B3, while Bean has 0.43mg.

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 Bean 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%
Bean
Bean
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 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%
Bean
Bean
6
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 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Bean
Bean
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
Bean
Bean
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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Bean Opinion
Calories 364kcal 105kcal Flour
Protein 10.33g 4.8g Flour
Fats 0.98g 0.4g Flour
Vitamin C 0mg 3.1mg Bean
Net carbs 73.61g 14.99g Flour
Carbs 76.31g 20.49g Flour
Magnesium 22mg 32mg Bean
Calcium 15mg 50mg Bean
Potassium 107mg 296mg Bean
Iron 4.64mg 0.29mg Flour
Sugar 0.27g 7.78g Flour
Fiber 2.7g 5.5g Bean
Copper 0.144mg 0.206mg Bean
Zinc 0.7mg 1.4mg Bean
Phosphorus 108mg 104mg Flour
Sodium 2mg 1mg Bean
Vitamin A 0IU 106IU Bean
Vitamin A 0µg 5µg Bean
Vitamin E 0.06mg 0.15mg Bean
Manganese 0.682mg Flour
Selenium 33.9µg 4.5µg Flour
Vitamin B1 0.785mg 0.15mg Flour
Vitamin B2 0.494mg 0.06mg Flour
Vitamin B3 5.904mg 0.43mg Flour
Vitamin B5 0.438mg Flour
Vitamin B6 0.044mg 0.13mg Bean
Vitamin K 0.3µg 0.8µg Bean
Folate 183µg 24µg Flour
Choline 10.4mg 30.8mg Bean
Saturated Fat 0.155g 0.103g Bean
Monounsaturated Fat 0.087g 0.035g Flour
Polyunsaturated fat 0.413g 0.172g Flour
Tryptophan 0.127mg Flour
Threonine 0.281mg Flour
Isoleucine 0.357mg Flour
Leucine 0.71mg Flour
Lysine 0.228mg Flour
Methionine 0.183mg Flour
Phenylalanine 0.52mg Flour
Valine 0.415mg Flour
Histidine 0.23mg Flour

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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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%
Flour
11%
Bean
Minerals Daily Need Coverage Score
59%
Flour
25%
Bean

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 7.51g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.5)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.052g)
Which food is lower in glycemic index?
Bean
Bean 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?
?
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?
?
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

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. Bean - 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.