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  6. Flour vs. Baked beans

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flour
Flour
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more IronIron +133.2%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +167.5%
Contains more SeleniumSelenium +494.7%
Contains more MagnesiumMagnesium +95.5%
Contains more CalciumCalcium +306.7%
Contains more PotassiumPotassium +234.6%
Contains more CopperCopper +10.4%
~equal in Zinc ~0.73mg
~equal in Phosphorus ~109mg

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
8
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%
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +477.2%
Contains more Vitamin B2Vitamin B2 +908.2%
Contains more Vitamin B3Vitamin B3 +1347.1%
Contains more Vitamin B5Vitamin B5 +182.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +281.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +104.5%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more ProteinProtein +86.5%
Contains more CarbsCarbs +252.8%
Contains more FatsFats +425.5%
Contains more WaterWater +446.7%
Contains more OtherOther +445.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
24% 13% 63%
Saturated Fat: Sat. Fat 0.155 g
Monounsaturated Fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
40% 44% 15%
Saturated Fat: Sat. Fat 1.948 g
Monounsaturated Fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated Fat -92%
Contains more Mono. FatMonounsaturated Fat +2351.7%
Contains more Poly. FatPolyunsaturated fat +79.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flour Baked beans
Lower in Cholesterol ok
Lower in Sodium 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
Calories 364kcal 155kcal Flour
Protein 10.33g 5.54g Flour
Fats 0.98g 5.15g Baked beans
Vitamin C 0mg 1.1mg Baked beans
Net carbs 73.61g 16.13g Flour
Carbs 76.31g 21.63g Flour
Cholesterol 0mg 5mg Flour
Magnesium 22mg 43mg Baked beans
Calcium 15mg 61mg Baked beans
Potassium 107mg 358mg Baked beans
Iron 4.64mg 1.99mg Flour
Sugar 0.27g Baked beans
Fiber 2.7g 5.5g Baked beans
Copper 0.144mg 0.159mg Baked beans
Zinc 0.7mg 0.73mg Baked beans
Phosphorus 108mg 109mg Baked beans
Sodium 2mg 422mg Flour
Vitamin E 0.06mg Flour
Manganese 0.682mg 0.255mg Flour
Selenium 33.9µg 5.7µg Flour
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
Vitamin K 0.3µg Flour
Folate 183µg 48µg Flour
Choline 10.4mg Flour
Saturated Fat 0.155g 1.948g Flour
Monounsaturated Fat 0.087g 2.133g Baked beans
Polyunsaturated fat 0.413g 0.74g Baked beans
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Baked beans
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
9%
Baked beans
Minerals Daily Need Coverage Score
59%
Flour
39%
Baked beans

Comparison summary

Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 420mg)
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

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. 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.