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Flour vs Baked beans - In-Depth Nutrition Comparison

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What are the main differences between Flour and Baked beans?

  • Flour is richer in Vitamin B1, Selenium, Vitamin B3, Vitamin B2, Folate, Iron, and Manganese, yet Baked beans are richer in Fiber.
  • Flour's daily need coverage for Vitamin B1 is 54% higher.
  • Flour has 14 times more Vitamin B3 than Baked beans. Flour has 5.904mg of Vitamin B3, while Baked beans have 0.408mg.
  • Flour contains less Saturated Fat.

We used Wheat flour, white, all-purpose, enriched, bleached and Beans, baked, home prepared types in this comparison.

Infographic

Flour vs Baked beans 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +133.2%
Contains less Sodium -99.5%
Contains more Calcium +306.7%
Contains more Magnesium +95.5%
Contains more Potassium +234.6%
Contains more Copper +10.4%
Equal in Phosphorus - 109
Equal in Zinc - 0.73
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 19% 75% 31% 47% 32% 56% 20% 53%
Contains more Iron +133.2%
Contains less Sodium -99.5%
Contains more Calcium +306.7%
Contains more Magnesium +95.5%
Contains more Potassium +234.6%
Contains more Copper +10.4%
Equal in Phosphorus - 109
Equal in Zinc - 0.73

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
7
:
Contains more Vitamin B1 +477.2%
Contains more Vitamin B2 +908.2%
Contains more Vitamin B3 +1347.1%
Contains more Vitamin B5 +182.6%
Contains more Folate +281.3%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +104.5%
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 0% 0% 0% 4% 34% 12% 8% 10% 21% 36% 0% 0%
Contains more Vitamin B1 +477.2%
Contains more Vitamin B2 +908.2%
Contains more Vitamin B3 +1347.1%
Contains more Vitamin B5 +182.6%
Contains more Folate +281.3%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +104.5%

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 Baked beans
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Flour Baked beans Opinion
Net carbs 73.61g 16.13g Flour
Protein 10.33g 5.54g Flour
Fats 0.98g 5.15g Baked beans
Carbs 76.31g 21.63g Flour
Calories 364kcal 155kcal Flour
Starch g g
Fructose g g
Sugar 0.27g g Baked beans
Fiber 2.7g 5.5g Baked beans
Calcium 15mg 61mg Baked beans
Iron 4.64mg 1.99mg Flour
Magnesium 22mg 43mg Baked beans
Phosphorus 108mg 109mg Baked beans
Potassium 107mg 358mg Baked beans
Sodium 2mg 422mg Flour
Zinc 0.7mg 0.73mg Baked beans
Copper 0.144mg 0.159mg Baked beans
Vitamin A 0IU 0IU
Vitamin E 0.06mg mg Flour
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1.1mg Baked beans
Vitamin B1 0.785mg 0.136mg Flour
Vitamin B2 0.494mg 0.049mg Flour
Vitamin B3 5.904mg 0.408mg Flour
Vitamin B5 0.438mg 0.155mg Flour
Vitamin B6 0.044mg 0.09mg Baked beans
Folate 183µg 48µg Flour
Vitamin B12 0µg 0µg
Vitamin K 0.3µg µg Flour
Tryptophan 0.127mg 0.067mg Flour
Threonine 0.281mg 0.228mg Flour
Isoleucine 0.357mg 0.242mg Flour
Leucine 0.71mg 0.428mg Flour
Lysine 0.228mg 0.379mg Baked beans
Methionine 0.183mg 0.086mg Flour
Phenylalanine 0.52mg 0.287mg Flour
Valine 0.415mg 0.282mg Flour
Histidine 0.23mg 0.153mg Flour
Cholesterol 0mg 5mg Flour
Trans Fat g 0g Flour
Saturated Fat 0.155g 1.948g Flour
Monounsaturated Fat 0.087g 2.133g Baked beans
Polyunsaturated fat 0.413g 0.74g Baked beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Baked beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
10
Baked beans
Mineral Summary Score
40
Flour
41
Baked beans

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
33%
Baked beans
Carbohydrates
76%
Flour
22%
Baked beans
Fats
5%
Flour
24%
Baked beans

Comparison summary

Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 420mg)
Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 1.793g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.8)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Baked beans
Baked beans is relatively richer in minerals

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.