Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Flour vs. Bean — In-Depth Nutrition Comparison

Compare

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
4
:
6
Bean
Contains more Iron +1500%
Contains more Selenium +653.3%
Contains more Calcium +233.3%
Contains more Magnesium +45.5%
Contains more Potassium +176.6%
Contains less Sodium -50%
Contains more Zinc +100%
Contains more Copper +43.1%
Equal in Phosphorus - 104
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +1500%
Contains more Selenium +653.3%
Contains more Calcium +233.3%
Contains more Magnesium +45.5%
Contains more Potassium +176.6%
Contains less Sodium -50%
Contains more Zinc +100%
Contains more Copper +43.1%
Equal in Phosphorus - 104

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
5
:
5
Bean
Contains more Vitamin B1 +423.3%
Contains more Vitamin B2 +723.3%
Contains more Vitamin B3 +1273%
Contains more Folate +662.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +150%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +195.5%
Contains more Vitamin K +166.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin B1 +423.3%
Contains more Vitamin B2 +723.3%
Contains more Vitamin B3 +1273%
Contains more Folate +662.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +150%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +195.5%
Contains more Vitamin K +166.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
3
:
2
Bean
Contains more Protein +115.2%
Contains more Fats +145%
Contains more Carbs +272.4%
Contains more Water +509.1%
Contains more Other +271.7%
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
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 Protein +115.2%
Contains more Fats +145%
Contains more Carbs +272.4%
Contains more Water +509.1%
Contains more Other +271.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
2
:
1
Bean
Contains more Monounsaturated Fat +148.6%
Contains more Polyunsaturated fat +140.1%
Contains less Saturated Fat -33.5%
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +148.6%
Contains more Polyunsaturated fat +140.1%
Contains less Saturated 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
Net carbs 73.61g 14.99g Flour
Protein 10.33g 4.8g Flour
Fats 0.98g 0.4g Flour
Carbs 76.31g 20.49g Flour
Calories 364kcal 105kcal Flour
Sugar 0.27g 7.78g Flour
Fiber 2.7g 5.5g Bean
Calcium 15mg 50mg Bean
Iron 4.64mg 0.29mg Flour
Magnesium 22mg 32mg Bean
Phosphorus 108mg 104mg Flour
Potassium 107mg 296mg Bean
Sodium 2mg 1mg Bean
Zinc 0.7mg 1.4mg Bean
Copper 0.144mg 0.206mg Bean
Manganese 0.682mg Flour
Selenium 33.9µg 4.5µg Flour
Vitamin A 0IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 0.06mg 0.15mg Bean
Vitamin C 0mg 3.1mg Bean
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
Folate 183µg 24µg Flour
Vitamin K 0.3µg 0.8µg Bean
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
Saturated Fat 0.155g 0.103g Bean
Monounsaturated Fat 0.087g 0.035g Flour
Polyunsaturated fat 0.413g 0.172g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
50%
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.