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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.

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.
Contains less Sodium -66.7%
Contains more Selenium +166.9%
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%
Contains more Manganese +34.9%
Equal in Iron - 5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Contains less Sodium -66.7%
Contains more Selenium +166.9%
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%
Contains more Manganese +34.9%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flour
6
:
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 Choline Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 6% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +27.1%
Contains more Protein +122.9%
Contains more Fats +25.5%
Contains more Other +617.4%
Equal in Water - 12.39
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 Carbs +27.1%
Contains more Protein +122.9%
Contains more Fats +25.5%
Contains more Other +617.4%
Equal in Water - 12.39

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -50.9%
Contains more Monounsaturated Fat +21.8%
Contains more Polyunsaturated fat +27.6%
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Contains less Saturated Fat -50.9%
Contains more Monounsaturated Fat +21.8%
Contains more Polyunsaturated fat +27.6%

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 bean raw
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 raw Opinion
Net carbs 73.61g 35.35g Flour
Protein 10.33g 23.03g Cranberry bean raw
Fats 0.98g 1.23g Cranberry bean raw
Carbs 76.31g 60.05g Flour
Calories 364kcal 335kcal Flour
Sugar 0.27g Cranberry bean raw
Fiber 2.7g 24.7g Cranberry bean raw
Calcium 15mg 127mg Cranberry bean raw
Iron 4.64mg 5mg Cranberry bean raw
Magnesium 22mg 156mg Cranberry bean raw
Phosphorus 108mg 372mg Cranberry bean raw
Potassium 107mg 1332mg Cranberry bean raw
Sodium 2mg 6mg Flour
Zinc 0.7mg 3.63mg Cranberry bean raw
Copper 0.144mg 0.794mg Cranberry bean raw
Manganese 0.682mg 0.92mg Cranberry bean raw
Selenium 33.9µg 12.7µg Flour
Vitamin A 0IU 2IU Cranberry bean raw
Vitamin E 0.06mg Flour
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 raw
Vitamin B6 0.044mg 0.309mg Cranberry bean raw
Folate 183µg 604µg Cranberry bean raw
Choline 10.4mg Flour
Vitamin K 0.3µg Flour
Tryptophan 0.127mg 0.273mg Cranberry bean raw
Threonine 0.281mg 0.969mg Cranberry bean raw
Isoleucine 0.357mg 1.017mg Cranberry bean raw
Leucine 0.71mg 1.838mg Cranberry bean raw
Lysine 0.228mg 1.58mg Cranberry bean raw
Methionine 0.183mg 0.346mg Cranberry bean raw
Phenylalanine 0.52mg 1.245mg Cranberry bean raw
Valine 0.415mg 1.205mg Cranberry bean raw
Histidine 0.23mg 0.641mg Cranberry bean raw
Saturated Fat 0.155g 0.316g Flour
Monounsaturated Fat 0.087g 0.106g Cranberry bean raw
Polyunsaturated fat 0.413g 0.527g Cranberry bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Cranberry bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
59%
Flour
117%
Cranberry bean raw

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 raw
Cranberry bean raw is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Cranberry bean raw
Cranberry bean raw is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw 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

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.