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Flour vs Navy bean - In-Depth Nutrition Comparison

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What are the differences between Flour and Navy bean?

  • Flour is higher in Selenium, Iron, Vitamin B1, Vitamin B3, Vitamin B2, Folate and Manganese, yet Navy bean is higher in Copper, Vitamin C and Magnesium.
  • Flour's daily need coverage for Selenium is 61% more.
  • Flour has 5 times more Vitamin B3 than Navy bean. While Flour has 5.904mg of Vitamin B3, Navy bean has only 1.22mg.

We used Wheat flour, white, all-purpose, enriched, bleached and Beans, navy, mature seeds, sprouted, raw types in this article.

Infographic

Flour vs Navy bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flour
3
:
Contains more Iron +140.4%
Contains less Sodium -84.6%
Contains more Potassium +186.9%
Contains more Magnesium +359.1%
Contains more Copper +147.2%
Contains more Zinc +27.1%
Equal in Calcium - 15
Equal in Phosphorus - 100
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 73% 5% 28% 73% 119% 25% 43% 2%
Contains more Iron +140.4%
Contains less Sodium -84.6%
Contains more Potassium +186.9%
Contains more Magnesium +359.1%
Contains more Copper +147.2%
Contains more Zinc +27.1%
Equal in Calcium - 15
Equal in Phosphorus - 100

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flour
6
:
Contains more Vitamin B1 +101.3%
Contains more Vitamin B2 +129.8%
Contains more Vitamin B3 +383.9%
Contains more Folate +38.6%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +88.4%
Contains more Vitamin B6 +334.1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 1% 0% 0% 98% 50% 23% 50% 45% 0% 0% 99%
Contains more Vitamin B1 +101.3%
Contains more Vitamin B2 +129.8%
Contains more Vitamin B3 +383.9%
Contains more Folate +38.6%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +88.4%
Contains more Vitamin B6 +334.1%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
50
Flour
35
Navy bean
Mineral Summary Score
40
Flour
45
Navy bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
62%
Flour
37%
Navy bean
Carbohydrates
76%
Flour
13%
Navy bean
Fats
5%
Flour
3%
Navy bean

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flour Navy bean
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Flour Navy bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Navy bean
Navy bean contains less Sugars (difference - 0.27g)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.07g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Navy bean
Navy bean is relatively richer in minerals
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 11mg)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Flour Navy bean Opinion
Calories 364 67 Flour
Protein 10.33 6.15 Flour
Fats 0.98 0.7 Flour
Vitamin C 0 18.8 Navy bean
Carbs 76.31 13.05 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 4.64 1.93 Flour
Calcium 15 15
Potassium 107 307 Navy bean
Magnesium 22 101 Navy bean
Sugars 0.27 Navy bean
Fiber 2.7 Flour
Copper 0.144 0.356 Navy bean
Zinc 0.7 0.89 Navy bean
Starch
Phosphorus 108 100 Flour
Sodium 2 13 Flour
Vitamin A 0 4 Navy bean
Vitamin E 0.06 Flour
Vitamin D 0 0
Vitamin B1 0.785 0.39 Flour
Vitamin B2 0.494 0.215 Flour
Vitamin B3 5.904 1.22 Flour
Vitamin B5 0.438 0.825 Navy bean
Vitamin B6 0.044 0.191 Navy bean
Vitamin B12 0 0
Vitamin K 0.3 Flour
Folate 183 132 Flour
Trans Fat 0 Flour
Saturated Fat 0.155 0.085 Navy bean
Monounsaturated Fat 0.087 0.052 Flour
Polyunsaturated fat 0.413 0.407 Flour
Tryptophan 0.127 0.064 Flour
Threonine 0.281 0.258 Flour
Isoleucine 0.357 0.273 Flour
Leucine 0.71 0.442 Flour
Lysine 0.228 0.35 Navy bean
Methionine 0.183 0.064 Flour
Phenylalanine 0.52 0.31 Flour
Valine 0.415 0.316 Flour
Histidine 0.23 0.172 Flour
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.