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  6. Flour vs. Cranberry beans

Flour vs. Cranberry beans — In-Depth Nutrition Comparison

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Differences between Flour and Cranberry beans

  • Flour is higher in Selenium, Vitamin B1, Vitamin B3, Vitamin B2, Iron, and Manganese, however, Cranberry beans is richer in Fiber, Copper, Potassium, and Magnesium.
  • Flour's daily need coverage for Selenium is 59% higher.
  • Flour has 11 times more Vitamin B3 than Cranberry beans. While Flour has 5.904mg of Vitamin B3, Cranberry beans has only 0.515mg.

The food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

Infographic

Flour vs Cranberry 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
3
:
7
Cranberry beans
Cranberry beans
Contains more Iron +122%
Contains more Manganese +84.3%
Contains more Selenium +2507.7%
Contains more Calcium +233.3%
Contains more Magnesium +127.3%
Contains more Phosphorus +25%
Contains more Potassium +261.7%
Contains less Sodium -50%
Contains more Zinc +62.9%
Contains more Copper +60.4%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Cranberry beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Iron +122%
Contains more Manganese +84.3%
Contains more Selenium +2507.7%
Contains more Calcium +233.3%
Contains more Magnesium +127.3%
Contains more Phosphorus +25%
Contains more Potassium +261.7%
Contains less Sodium -50%
Contains more Zinc +62.9%
Contains more Copper +60.4%

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
6
:
2
Cranberry beans
Cranberry beans
Contains more Vitamin B1 +273.8%
Contains more Vitamin B2 +615.9%
Contains more Vitamin B3 +1046.4%
Contains more Vitamin B5 +82.5%
Contains more Vitamin B6 +84.1%
Contains more Folate +13.1%
Flour
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%
Cranberry beans
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% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Contains more Vitamin B1 +273.8%
Contains more Vitamin B2 +615.9%
Contains more Vitamin B3 +1046.4%
Contains more Vitamin B5 +82.5%
Contains more Vitamin B6 +84.1%
Contains more Folate +13.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
3
:
2
Cranberry beans
Cranberry beans
Contains more Protein +10.6%
Contains more Fats +113%
Contains more Carbs +212%
Contains more Water +442.4%
Contains more Other +137%
Equal in Protein - 9.34
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Cranberry beans
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more Protein +10.6%
Contains more Fats +113%
Contains more Carbs +212%
Contains more Water +442.4%
Contains more Other +137%
Equal in Protein - 9.34

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
2
:
1
Cranberry beans
Cranberry beans
Contains more Monounsaturated Fat +117.5%
Contains more Polyunsaturated fat +107.5%
Contains less Saturated Fat -23.2%
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Cranberry beans
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains more Monounsaturated Fat +117.5%
Contains more Polyunsaturated fat +107.5%
Contains less Saturated Fat -23.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flour Cranberry beans
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Flour Cranberry beans Opinion
Net carbs 73.61g 15.86g Flour
Protein 10.33g 9.34g Flour
Fats 0.98g 0.46g Flour
Carbs 76.31g 24.46g Flour
Calories 364kcal 136kcal Flour
Sugar 0.27g Cranberry beans
Fiber 2.7g 8.6g Cranberry beans
Calcium 15mg 50mg Cranberry beans
Iron 4.64mg 2.09mg Flour
Magnesium 22mg 50mg Cranberry beans
Phosphorus 108mg 135mg Cranberry beans
Potassium 107mg 387mg Cranberry beans
Sodium 2mg 1mg Cranberry beans
Zinc 0.7mg 1.14mg Cranberry beans
Copper 0.144mg 0.231mg Cranberry beans
Manganese 0.682mg 0.37mg Flour
Selenium 33.9µg 1.3µg Flour
Vitamin E 0.06mg Flour
Vitamin B1 0.785mg 0.21mg Flour
Vitamin B2 0.494mg 0.069mg Flour
Vitamin B3 5.904mg 0.515mg Flour
Vitamin B5 0.438mg 0.24mg Flour
Vitamin B6 0.044mg 0.081mg Cranberry beans
Folate 183µg 207µg Cranberry beans
Vitamin K 0.3µg Flour
Tryptophan 0.127mg 0.111mg Flour
Threonine 0.281mg 0.393mg Cranberry beans
Isoleucine 0.357mg 0.412mg Cranberry beans
Leucine 0.71mg 0.746mg Cranberry beans
Lysine 0.228mg 0.641mg Cranberry beans
Methionine 0.183mg 0.14mg Flour
Phenylalanine 0.52mg 0.505mg Flour
Valine 0.415mg 0.489mg Cranberry beans
Histidine 0.23mg 0.26mg Cranberry beans
Saturated Fat 0.155g 0.119g Cranberry beans
Monounsaturated Fat 0.087g 0.04g Flour
Polyunsaturated fat 0.413g 0.199g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Cranberry beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50%
Flour
22%
Cranberry beans
Minerals Daily Need Coverage Score
59%
Flour
38%
Cranberry beans

Comparison summary

Which food is cheaper?
Flour
Flour is cheaper (difference - $1.4)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 0.036g)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 37)
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.

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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.