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Flour vs. Bean raw — In-Depth Nutrition Comparison

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Summary of differences between Flour and Bean raw

  • Flour has more Vitamin B3, and Vitamin B2, while Bean raw has more Folate, Copper, Fiber, Phosphorus, Potassium, Magnesium, Vitamin B6, and Manganese.
  • Bean raw covers your daily need of Folate 86% more than Flour.
  • Flour contains 5 times more Vitamin B3 than Bean raw. While Flour contains 5.904mg of Vitamin B3, Bean raw 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 raw 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
2
:
Contains less Sodium -83.3%
Contains more Selenium +21.5%
Contains more Calcium +653.3%
Contains more Magnesium +700%
Contains more Phosphorus +280.6%
Contains more Potassium +1201.9%
Contains more Zinc +225.7%
Contains more Copper +520.1%
Contains more Manganese +68.3%
Equal in Iron - 5.07
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 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Contains less Sodium -83.3%
Contains more Selenium +21.5%
Contains more Calcium +653.3%
Contains more Magnesium +700%
Contains more Phosphorus +280.6%
Contains more Potassium +1201.9%
Contains more Zinc +225.7%
Contains more Copper +520.1%
Contains more Manganese +68.3%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flour
3
:
Contains more Vitamin B1 +10.1%
Contains more Vitamin B2 +133%
Contains more Vitamin B3 +402.9%
Contains more Vitamin E +250%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +79.2%
Contains more Vitamin B6 +977.3%
Contains more Folate +186.9%
Contains more Choline +536.5%
Contains more Vitamin K +1766.7%
Equal in Vitamin B1 - 0.713
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 6% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 37% 14%
Contains more Vitamin B1 +10.1%
Contains more Vitamin B2 +133%
Contains more Vitamin B3 +402.9%
Contains more Vitamin E +250%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +79.2%
Contains more Vitamin B6 +977.3%
Contains more Folate +186.9%
Contains more Choline +536.5%
Contains more Vitamin K +1766.7%
Equal in Vitamin B1 - 0.713

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
2
:
Contains more Carbs +22%
Contains more Protein +107.4%
Contains more Fats +25.5%
Contains more Other +654.3%
Equal in Water - 11.33
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more Carbs +22%
Contains more Protein +107.4%
Contains more Fats +25.5%
Contains more Other +654.3%
Equal in Water - 11.33

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
2
:
Contains less Saturated Fat -34%
Contains more Monounsaturated Fat +163.2%
Equal in Polyunsaturated fat - 0.407
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Contains less Saturated Fat -34%
Contains more Monounsaturated Fat +163.2%
Equal in Polyunsaturated fat - 0.407

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 raw
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flour Bean raw Opinion
Net carbs 73.61g 47.05g Flour
Protein 10.33g 21.42g Bean raw
Fats 0.98g 1.23g Bean raw
Carbs 76.31g 62.55g Flour
Calories 364kcal 347kcal Flour
Starch 34.17g Bean raw
Sugar 0.27g 2.11g Flour
Fiber 2.7g 15.5g Bean raw
Calcium 15mg 113mg Bean raw
Iron 4.64mg 5.07mg Bean raw
Magnesium 22mg 176mg Bean raw
Phosphorus 108mg 411mg Bean raw
Potassium 107mg 1393mg Bean raw
Sodium 2mg 12mg Flour
Zinc 0.7mg 2.28mg Bean raw
Copper 0.144mg 0.893mg Bean raw
Manganese 0.682mg 1.148mg Bean raw
Selenium 33.9µg 27.9µg Flour
Vitamin E 0.06mg 0.21mg Bean raw
Vitamin C 0mg 6.3mg Bean raw
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 raw
Vitamin B6 0.044mg 0.474mg Bean raw
Folate 183µg 525µg Bean raw
Choline 10.4mg 66.2mg Bean raw
Vitamin K 0.3µg 5.6µg Bean raw
Tryptophan 0.127mg 0.237mg Bean raw
Threonine 0.281mg 0.81mg Bean raw
Isoleucine 0.357mg 0.871mg Bean raw
Leucine 0.71mg 1.558mg Bean raw
Lysine 0.228mg 1.356mg Bean raw
Methionine 0.183mg 0.259mg Bean raw
Phenylalanine 0.52mg 1.095mg Bean raw
Valine 0.415mg 0.998mg Bean raw
Histidine 0.23mg 0.556mg Bean raw
Saturated Fat 0.155g 0.235g Flour
Monounsaturated Fat 0.087g 0.229g Bean raw
Polyunsaturated fat 0.413g 0.407g Flour

Which food is preferable for your diet?

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

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
67%
Bean raw
Minerals Daily Need Coverage Score
59%
Flour
131%
Bean raw

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 raw
Bean raw is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 raw - 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.