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Flour vs. Kidney beans — In-Depth Nutrition Comparison

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How are Flour and Kidney beans different?

  • Flour is higher in Selenium, Vitamin B1, Vitamin B2, Vitamin B3, Iron, Folate, and Manganese, however, Kidney beans is richer in Fiber, Potassium, and Copper.
  • Daily need coverage for Selenium from Flour is 60% higher.
  • Flour contains 10 times more Vitamin B3 than Kidney beans. While Flour contains 5.904mg of Vitamin B3, Kidney beans contains only 0.578mg.

Wheat flour, white, all-purpose, enriched, bleached and Beans, kidney, all types, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Flour vs Kidney beans infographic
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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 more Iron +109%
Contains more Manganese +58.6%
Contains more Selenium +2981.8%
Contains more Calcium +133.3%
Contains more Magnesium +90.9%
Contains more Phosphorus +27.8%
Contains more Potassium +278.5%
Contains less Sodium -50%
Contains more Zinc +42.9%
Contains more Copper +50%
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 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Contains more Iron +109%
Contains more Manganese +58.6%
Contains more Selenium +2981.8%
Contains more Calcium +133.3%
Contains more Magnesium +90.9%
Contains more Phosphorus +27.8%
Contains more Potassium +278.5%
Contains less Sodium -50%
Contains more Zinc +42.9%
Contains more Copper +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
6
:
Contains more Vitamin E +100%
Contains more Vitamin B1 +390.6%
Contains more Vitamin B2 +751.7%
Contains more Vitamin B3 +921.5%
Contains more Vitamin B5 +99.1%
Contains more Folate +40.8%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +172.7%
Contains more Choline +193.3%
Contains more Vitamin K +2700%
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 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 17% 22%
Contains more Vitamin E +100%
Contains more Vitamin B1 +390.6%
Contains more Vitamin B2 +751.7%
Contains more Vitamin B3 +921.5%
Contains more Vitamin B5 +99.1%
Contains more Folate +40.8%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +172.7%
Contains more Choline +193.3%
Contains more Vitamin K +2700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +19.1%
Contains more Fats +96%
Contains more Carbs +234.7%
Contains more Water +461.6%
Contains more Other +137%
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more Protein +19.1%
Contains more Fats +96%
Contains more Carbs +234.7%
Contains more Water +461.6%
Contains more Other +137%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +123.1%
Contains more Polyunsaturated fat +48.6%
Contains less Saturated Fat -52.9%
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Contains more Monounsaturated Fat +123.1%
Contains more Polyunsaturated fat +48.6%
Contains less Saturated Fat -52.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Kidney beans Opinion
Net carbs 73.61g 16.4g Flour
Protein 10.33g 8.67g Flour
Fats 0.98g 0.5g Flour
Carbs 76.31g 22.8g Flour
Calories 364kcal 127kcal Flour
Sugar 0.27g 0.32g Flour
Fiber 2.7g 6.4g Kidney beans
Calcium 15mg 35mg Kidney beans
Iron 4.64mg 2.22mg Flour
Magnesium 22mg 42mg Kidney beans
Phosphorus 108mg 138mg Kidney beans
Potassium 107mg 405mg Kidney beans
Sodium 2mg 1mg Kidney beans
Zinc 0.7mg 1mg Kidney beans
Copper 0.144mg 0.216mg Kidney beans
Manganese 0.682mg 0.43mg Flour
Selenium 33.9µg 1.1µg Flour
Vitamin E 0.06mg 0.03mg Flour
Vitamin C 0mg 1.2mg Kidney beans
Vitamin B1 0.785mg 0.16mg Flour
Vitamin B2 0.494mg 0.058mg Flour
Vitamin B3 5.904mg 0.578mg Flour
Vitamin B5 0.438mg 0.22mg Flour
Vitamin B6 0.044mg 0.12mg Kidney beans
Folate 183µg 130µg Flour
Choline 10.4mg 30.5mg Kidney beans
Vitamin K 0.3µg 8.4µg Kidney beans
Tryptophan 0.127mg 0.104mg Flour
Threonine 0.281mg 0.319mg Kidney beans
Isoleucine 0.357mg 0.41mg Kidney beans
Leucine 0.71mg 0.736mg Kidney beans
Lysine 0.228mg 0.607mg Kidney beans
Methionine 0.183mg 0.113mg Flour
Phenylalanine 0.52mg 0.511mg Flour
Valine 0.415mg 0.5mg Kidney beans
Histidine 0.23mg 0.238mg Kidney beans
Saturated Fat 0.155g 0.073g Kidney beans
Monounsaturated Fat 0.087g 0.039g Flour
Polyunsaturated fat 0.413g 0.278g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Kidney 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
46%
Flour
19%
Kidney beans
Minerals Daily Need Coverage Score
59%
Flour
38%
Kidney beans

Comparison summary

Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.082g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 50)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.05g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.2)
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.
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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.