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Flour vs. Navy beans — In-Depth Nutrition Comparison

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How are Flour and Navy beans different?

  • Flour is higher in Selenium, Vitamin B1, Vitamin B2, Vitamin B3, Iron, and Folate, however, Navy beans is richer in Fiber, Potassium, Magnesium, and Copper.
  • Daily need coverage for Selenium from Flour is 56% higher.
  • Flour contains 9 times more Vitamin B3 than Navy beans. While Flour contains 5.904mg of Vitamin B3, Navy beans contains only 0.649mg.

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

Infographic

Flour vs Navy 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.
Contains more Iron +96.6%
Contains more Manganese +29.4%
Contains more Selenium +1069%
Contains more Calcium +360%
Contains more Magnesium +140.9%
Contains more Phosphorus +33.3%
Contains more Potassium +263.6%
Contains less Sodium -100%
Contains more Zinc +47.1%
Contains more Copper +45.8%
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 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Contains more Iron +96.6%
Contains more Manganese +29.4%
Contains more Selenium +1069%
Contains more Calcium +360%
Contains more Magnesium +140.9%
Contains more Phosphorus +33.3%
Contains more Potassium +263.6%
Contains less Sodium -100%
Contains more Zinc +47.1%
Contains more Copper +45.8%

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 +500%
Contains more Vitamin B1 +231.2%
Contains more Vitamin B2 +648.5%
Contains more Vitamin B3 +809.7%
Contains more Vitamin B5 +64.7%
Contains more Folate +30.7%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +213.6%
Contains more Choline +329.8%
Contains more Vitamin K +100%
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% 3% 60% 16% 13% 16% 32% 105% 0% 25% 2%
Contains more Vitamin E +500%
Contains more Vitamin B1 +231.2%
Contains more Vitamin B2 +648.5%
Contains more Vitamin B3 +809.7%
Contains more Vitamin B5 +64.7%
Contains more Folate +30.7%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +213.6%
Contains more Choline +329.8%
Contains more Vitamin K +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +25.5%
Contains more Fats +58.1%
Contains more Carbs +192.9%
Contains more Water +435.3%
Contains more Other +180.4%
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more Protein +25.5%
Contains more Fats +58.1%
Contains more Carbs +192.9%
Contains more Water +435.3%
Contains more Other +180.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -36.8%
Contains more Monounsaturated Fat +63.2%
Contains more Polyunsaturated fat +18.6%
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Contains less Saturated Fat -36.8%
Contains more Monounsaturated Fat +63.2%
Contains more Polyunsaturated fat +18.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Navy beans Opinion
Net carbs 73.61g 15.55g Flour
Protein 10.33g 8.23g Flour
Fats 0.98g 0.62g Flour
Carbs 76.31g 26.05g Flour
Calories 364kcal 140kcal Flour
Starch 15.4g Navy beans
Sugar 0.27g 0.37g Flour
Fiber 2.7g 10.5g Navy beans
Calcium 15mg 69mg Navy beans
Iron 4.64mg 2.36mg Flour
Magnesium 22mg 53mg Navy beans
Phosphorus 108mg 144mg Navy beans
Potassium 107mg 389mg Navy beans
Sodium 2mg 0mg Navy beans
Zinc 0.7mg 1.03mg Navy beans
Copper 0.144mg 0.21mg Navy beans
Manganese 0.682mg 0.527mg Flour
Selenium 33.9µg 2.9µg Flour
Vitamin E 0.06mg 0.01mg Flour
Vitamin C 0mg 0.9mg Navy beans
Vitamin B1 0.785mg 0.237mg Flour
Vitamin B2 0.494mg 0.066mg Flour
Vitamin B3 5.904mg 0.649mg Flour
Vitamin B5 0.438mg 0.266mg Flour
Vitamin B6 0.044mg 0.138mg Navy beans
Folate 183µg 140µg Flour
Choline 10.4mg 44.7mg Navy beans
Vitamin K 0.3µg 0.6µg Navy beans
Tryptophan 0.127mg 0.1mg Flour
Threonine 0.281mg 0.289mg Navy beans
Isoleucine 0.357mg 0.387mg Navy beans
Leucine 0.71mg 0.7mg Flour
Lysine 0.228mg 0.52mg Navy beans
Methionine 0.183mg 0.111mg Flour
Phenylalanine 0.52mg 0.471mg Flour
Valine 0.415mg 0.504mg Navy beans
Histidine 0.23mg 0.206mg Flour
Saturated Fat 0.155g 0.098g Navy beans
Monounsaturated Fat 0.087g 0.142g Navy beans
Polyunsaturated fat 0.413g 0.49g Navy beans
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Navy 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
21%
Navy beans
Minerals Daily Need Coverage Score
59%
Flour
43%
Navy beans

Comparison summary

Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.057g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 33)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.1g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.3)
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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.