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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.
  • Cranberry beans has a lower glycemic index (35) than flour (72).

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
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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Contains more IronIron +122%
Contains more ManganeseManganese +84.3%
Contains more SeleniumSelenium +2507.7%
Contains more MagnesiumMagnesium +127.3%
Contains more CalciumCalcium +233.3%
Contains more PotassiumPotassium +261.7%
Contains more CopperCopper +60.4%
Contains more ZincZinc +62.9%
Contains more PhosphorusPhosphorus +25%
Contains less SodiumSodium -50%

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
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 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 0% 0% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +273.8%
Contains more Vitamin B2Vitamin B2 +615.9%
Contains more Vitamin B3Vitamin B3 +1046.4%
Contains more Vitamin B5Vitamin B5 +82.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +84.1%
Contains more FolateFolate +13.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Cranberry beans DV% diff.
Selenium 33.9µg 1.3µg 59%
Vitamin B1 0.785mg 0.21mg 48%
Vitamin B3 5.904mg 0.515mg 34%
Vitamin B2 0.494mg 0.069mg 33%
Iron 4.64mg 2.09mg 32%
Fiber 2.7g 8.6g 24%
Carbs 76.31g 24.46g 17%
Manganese 0.682mg 0.37mg 14%
Calories 364kcal 136kcal 11%
Copper 0.144mg 0.231mg 10%
Potassium 107mg 387mg 8%
Magnesium 22mg 50mg 7%
Folate 183µg 207µg 6%
Vitamin B5 0.438mg 0.24mg 4%
Zinc 0.7mg 1.14mg 4%
Phosphorus 108mg 135mg 4%
Calcium 15mg 50mg 4%
Vitamin B6 0.044mg 0.081mg 3%
Choline 10.4mg 2%
Protein 10.33g 9.34g 2%
Fats 0.98g 0.46g 1%
Polyunsaturated fat 0.413g 0.199g 1%
Net carbs 73.61g 15.86g N/A
Sugar 0.27g N/A
Sodium 2mg 1mg 0%
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.155g 0.119g 0%
Monounsaturated fat 0.087g 0.04g 0%
Tryptophan 0.127mg 0.111mg 0%
Threonine 0.281mg 0.393mg 0%
Isoleucine 0.357mg 0.412mg 0%
Leucine 0.71mg 0.746mg 0%
Lysine 0.228mg 0.641mg 0%
Methionine 0.183mg 0.14mg 0%
Phenylalanine 0.52mg 0.505mg 0%
Valine 0.415mg 0.489mg 0%
Histidine 0.23mg 0.26mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
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 FatsFats +113%
Contains more CarbsCarbs +212%
Contains more WaterWater +442.4%
Contains more OtherOther +137%
~equal in Protein ~9.34g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Contains more Mono. FatMonounsaturated fat +117.5%
Contains more Poly. FatPolyunsaturated fat +107.5%
Contains less Sat. FatSaturated fat -23.2%

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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.