Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Flour
  5. Compare
  6. Flour vs. Navy beans

Flour vs. Navy beans — In-Depth Nutrition Comparison

Compare

How are flour and navy beans different?

  • Flour is higher in selenium, vitamin B1, vitamin B2, vitamin B3, iron, and folate; however, navy beans are richer in fiber, potassium, magnesium, and copper.
  • Daily need coverage for selenium for flour is 56% higher.
  • Flour contains 9 times more vitamin B3 than navy beans. While flour contains 5.904mg of vitamin B3, navy beans contain only 0.649mg.
  • Navy beans have a lower glycemic index (39) than flour (72).

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.
Flour
Flour
3
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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Contains more IronIron +96.6%
Contains more ManganeseManganese +29.4%
Contains more SeleniumSelenium +1069%
Contains more MagnesiumMagnesium +140.9%
Contains more CalciumCalcium +360%
Contains more PotassiumPotassium +263.6%
Contains more CopperCopper +45.8%
Contains more ZincZinc +47.1%
Contains more PhosphorusPhosphorus +33.3%
Contains less SodiumSodium -100%

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
6
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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B1Vitamin B1 +231.2%
Contains more Vitamin B2Vitamin B2 +648.5%
Contains more Vitamin B3Vitamin B3 +809.7%
Contains more Vitamin B5Vitamin B5 +64.7%
Contains more FolateFolate +30.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +213.6%
Contains more Vitamin KVitamin K +100%
Contains more CholineCholine +329.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Navy beans DV% diff.
Selenium 33.9µg 2.9µg 56%
Vitamin B1 0.785mg 0.237mg 46%
Vitamin B3 5.904mg 0.649mg 33%
Vitamin B2 0.494mg 0.066mg 33%
Fiber 2.7g 10.5g 31%
Iron 4.64mg 2.36mg 29%
Carbs 76.31g 26.05g 17%
Folate 183µg 140µg 11%
Calories 364kcal 140kcal 11%
Potassium 107mg 389mg 8%
Magnesium 22mg 53mg 7%
Vitamin B6 0.044mg 0.138mg 7%
Manganese 0.682mg 0.527mg 7%
Copper 0.144mg 0.21mg 7%
Starch 15.4g 6%
Choline 10.4mg 44.7mg 6%
Phosphorus 108mg 144mg 5%
Calcium 15mg 69mg 5%
Protein 10.33g 8.23g 4%
Zinc 0.7mg 1.03mg 3%
Vitamin B5 0.438mg 0.266mg 3%
Polyunsaturated fat 0.413g 0.49g 1%
Vitamin C 0mg 0.9mg 1%
Fats 0.98g 0.62g 1%
Net carbs 73.61g 15.55g N/A
Sugar 0.27g 0.37g N/A
Sodium 2mg 0mg 0%
Vitamin E 0.06mg 0.01mg 0%
Vitamin K 0.3µg 0.6µg 0%
Saturated fat 0.155g 0.098g 0%
Monounsaturated fat 0.087g 0.142g 0%
Tryptophan 0.127mg 0.1mg 0%
Threonine 0.281mg 0.289mg 0%
Isoleucine 0.357mg 0.387mg 0%
Leucine 0.71mg 0.7mg 0%
Lysine 0.228mg 0.52mg 0%
Methionine 0.183mg 0.111mg 0%
Phenylalanine 0.52mg 0.471mg 0%
Valine 0.415mg 0.504mg 0%
Histidine 0.23mg 0.206mg 0%
Omega-3 - ALA 0.177g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
3
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 ProteinProtein +25.5%
Contains more FatsFats +58.1%
Contains more CarbsCarbs +192.9%
Contains more WaterWater +435.3%
Contains more OtherOther +180.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
0
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Contains less Sat. FatSaturated fat -36.8%
Contains more Mono. FatMonounsaturated fat +63.2%
Contains more Poly. FatPolyunsaturated fat +18.6%

People also compare

Flour
Flour vs Dough
Dough
Flour
Flour vs Sugar
Sugar
Flour
Flour vs Butter
Butter
Navy beans
Navy beans vs Green bean raw
Green bean raw
Navy beans
Navy beans vs Broad bean raw
Broad bean raw
Navy beans
Navy beans vs Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw

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.