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  6. Flour vs. Cranberry bean raw

Flour vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Significant differences between flour and cranberry bean raw

  • Flour has more selenium, vitamin B3, and vitamin B2; however, cranberry bean raw is richer in folate, fiber, copper, phosphorus, potassium, magnesium, and zinc.
  • Cranberry bean raw covers your daily folate needs 105% more than flour.
  • Cranberry bean raw has 4 times less vitamin B3 than flour. Flour has 5.904mg of vitamin B3, while cranberry bean raw has 1.455mg.
  • Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of cranberry bean raw is 35.

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 raw 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
2
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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +166.9%
Contains more MagnesiumMagnesium +609.1%
Contains more CalciumCalcium +746.7%
Contains more PotassiumPotassium +1144.9%
Contains more CopperCopper +451.4%
Contains more ZincZinc +418.6%
Contains more PhosphorusPhosphorus +244.4%
Contains more ManganeseManganese +34.9%
~equal in Iron ~5mg

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
5
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% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +131.9%
Contains more Vitamin B3Vitamin B3 +305.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +70.8%
Contains more Vitamin B6Vitamin B6 +602.3%
Contains more FolateFolate +230.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.747mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Cranberry bean raw DV% diff.
Folate 183µg 604µg 105%
Fiber 2.7g 24.7g 88%
Copper 0.144mg 0.794mg 72%
Selenium 33.9µg 12.7µg 39%
Phosphorus 108mg 372mg 38%
Potassium 107mg 1332mg 36%
Magnesium 22mg 156mg 32%
Vitamin B3 5.904mg 1.455mg 28%
Zinc 0.7mg 3.63mg 27%
Protein 10.33g 23.03g 25%
Vitamin B2 0.494mg 0.213mg 22%
Vitamin B6 0.044mg 0.309mg 20%
Calcium 15mg 127mg 11%
Manganese 0.682mg 0.92mg 10%
Vitamin B5 0.438mg 0.748mg 6%
Iron 4.64mg 5mg 5%
Carbs 76.31g 60.05g 5%
Vitamin B1 0.785mg 0.747mg 3%
Choline 10.4mg 2%
Saturated fat 0.155g 0.316g 1%
Polyunsaturated fat 0.413g 0.527g 1%
Calories 364kcal 335kcal 1%
Fats 0.98g 1.23g 0%
Net carbs 73.61g 35.35g N/A
Sugar 0.27g N/A
Sodium 2mg 6mg 0%
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Monounsaturated fat 0.087g 0.106g 0%
Tryptophan 0.127mg 0.273mg 0%
Threonine 0.281mg 0.969mg 0%
Isoleucine 0.357mg 1.017mg 0%
Leucine 0.71mg 1.838mg 0%
Lysine 0.228mg 1.58mg 0%
Methionine 0.183mg 0.346mg 0%
Phenylalanine 0.52mg 1.245mg 0%
Valine 0.415mg 1.205mg 0%
Histidine 0.23mg 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more CarbsCarbs +27.1%
Contains more ProteinProtein +122.9%
Contains more FatsFats +25.5%
Contains more OtherOther +617.4%
~equal in Water ~12.39g

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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -50.9%
Contains more Mono. FatMonounsaturated fat +21.8%
Contains more Poly. FatPolyunsaturated fat +27.6%

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 bean raw - 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.