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Flour vs Cranberry bean - In-Depth Nutrition Comparison

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Significant differences between Flour and Cranberry bean

  • Flour has more Selenium, Vitamin B3, and Vitamin B2, however Cranberry bean is richer in Folate, Fiber, Copper, Phosphorus, Potassium, Magnesium, and Zinc.
  • Cranberry bean covers your daily Folate needs 105% more than Flour.
  • Cranberry bean has 4 times less Vitamin B3 than Flour. Flour has 5.904mg of Vitamin B3, while Cranberry bean has 1.455mg.

Specific food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Beans, cranberry (roman), mature seeds, raw.

Infographic

Flour vs Cranberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -66.7%
Contains more Calcium +746.7%
Contains more Magnesium +609.1%
Contains more Phosphorus +244.4%
Contains more Potassium +1144.9%
Contains more Zinc +418.6%
Contains more Copper +451.4%
Equal in Iron - 5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Contains less Sodium -66.7%
Contains more Calcium +746.7%
Contains more Magnesium +609.1%
Contains more Phosphorus +244.4%
Contains more Potassium +1144.9%
Contains more Zinc +418.6%
Contains more Copper +451.4%
Equal in Iron - 5

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
5
:
Contains more Vitamin B2 +131.9%
Contains more Vitamin B3 +305.8%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +70.8%
Contains more Vitamin B6 +602.3%
Contains more Folate +230.1%
Equal in Vitamin B1 - 0.747
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 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Contains more Vitamin B2 +131.9%
Contains more Vitamin B3 +305.8%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +70.8%
Contains more Vitamin B6 +602.3%
Contains more Folate +230.1%
Equal in Vitamin B1 - 0.747

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 Cranberry bean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flour Cranberry bean Opinion
Net carbs 73.61g 35.35g Flour
Protein 10.33g 23.03g Cranberry bean
Fats 0.98g 1.23g Cranberry bean
Carbs 76.31g 60.05g Flour
Calories 364kcal 335kcal Flour
Starch g g
Fructose g g
Sugar 0.27g g Cranberry bean
Fiber 2.7g 24.7g Cranberry bean
Calcium 15mg 127mg Cranberry bean
Iron 4.64mg 5mg Cranberry bean
Magnesium 22mg 156mg Cranberry bean
Phosphorus 108mg 372mg Cranberry bean
Potassium 107mg 1332mg Cranberry bean
Sodium 2mg 6mg Flour
Zinc 0.7mg 3.63mg Cranberry bean
Copper 0.144mg 0.794mg Cranberry bean
Vitamin A 0IU 2IU Cranberry bean
Vitamin E 0.06mg mg Flour
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.785mg 0.747mg Flour
Vitamin B2 0.494mg 0.213mg Flour
Vitamin B3 5.904mg 1.455mg Flour
Vitamin B5 0.438mg 0.748mg Cranberry bean
Vitamin B6 0.044mg 0.309mg Cranberry bean
Folate 183µg 604µg Cranberry bean
Vitamin B12 0µg 0µg
Vitamin K 0.3µg µg Flour
Tryptophan 0.127mg 0.273mg Cranberry bean
Threonine 0.281mg 0.969mg Cranberry bean
Isoleucine 0.357mg 1.017mg Cranberry bean
Leucine 0.71mg 1.838mg Cranberry bean
Lysine 0.228mg 1.58mg Cranberry bean
Methionine 0.183mg 0.346mg Cranberry bean
Phenylalanine 0.52mg 1.245mg Cranberry bean
Valine 0.415mg 1.205mg Cranberry bean
Histidine 0.23mg 0.641mg Cranberry bean
Cholesterol 0mg 0mg
Trans Fat g 0g Flour
Saturated Fat 0.155g 0.316g Flour
Monounsaturated Fat 0.087g 0.106g Cranberry bean
Polyunsaturated fat 0.413g 0.527g Cranberry bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Cranberry bean
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
69
Cranberry bean
Mineral Summary Score
40
Flour
122
Cranberry 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 food.
Protein
62%
Flour
138%
Cranberry bean
Carbohydrates
76%
Flour
60%
Cranberry bean
Fats
5%
Flour
6%
Cranberry bean

Comparison summary

Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.161g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1.4)
Which food is lower in Sugar?
Cranberry bean
Cranberry bean is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Cranberry bean
Cranberry 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 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

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. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.