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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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
62%
Flour
129%
Bean
Carbohydrates
76%
Flour
63%
Bean
Fats
5%
Flour
6%
Bean

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flour Bean
Lower in Sugars 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

Which food is preferable in case of diets?

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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Comparison summary

Which food contains less Sugars?
Flour
Flour contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Flour Bean Opinion
Calories 364 347 Flour
Protein 10.33 21.42 Bean
Fats 0.98 1.23 Bean
Vitamin C 0 6.3 Bean
Carbs 76.31 62.55 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 4.64 5.07 Bean
Calcium 15 113 Bean
Potassium 107 1393 Bean
Magnesium 22 176 Bean
Sugars 0.27 2.11 Flour
Fiber 2.7 15.5 Bean
Copper 0.144 0.893 Bean
Zinc 0.7 2.28 Bean
Starch 34.17 Bean
Phosphorus 108 411 Bean
Sodium 2 12 Flour
Vitamin A 0 0
Vitamin E 0.06 0.21 Bean
Vitamin D 0 0
Vitamin B1 0.785 0.713 Flour
Vitamin B2 0.494 0.212 Flour
Vitamin B3 5.904 1.174 Flour
Vitamin B5 0.438 0.785 Bean
Vitamin B6 0.044 0.474 Bean
Vitamin B12 0 0
Vitamin K 0.3 5.6 Bean
Folate 183 525 Bean
Trans Fat 0 Flour
Saturated Fat 0.155 0.235 Flour
Monounsaturated Fat 0.087 0.229 Bean
Polyunsaturated fat 0.413 0.407 Flour
Tryptophan 0.127 0.237 Bean
Threonine 0.281 0.81 Bean
Isoleucine 0.357 0.871 Bean
Leucine 0.71 1.558 Bean
Lysine 0.228 1.356 Bean
Methionine 0.183 0.259 Bean
Phenylalanine 0.52 1.095 Bean
Valine 0.415 0.998 Bean
Histidine 0.23 0.556 Bean
Fructose 0 Bean

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 of 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.