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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +140.4%
Contains less Sodium -84.6%
Contains more Magnesium +359.1%
Contains more Potassium +186.9%
Contains more Zinc +27.1%
Contains more Copper +147.2%
Equal in Calcium - 15
Equal in Phosphorus - 100
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Contains more Iron +140.4%
Contains less Sodium -84.6%
Contains more Magnesium +359.1%
Contains more Potassium +186.9%
Contains more Zinc +27.1%
Contains more Copper +147.2%
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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +88.4%
Contains more Vitamin B6 +334.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +88.4%
Contains more Vitamin B6 +334.1%

Comparison summary table

Pay attention to 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 Sugar 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

All nutrients comparison - raw data values

Nutrient Flour Navy bean Opinion
Net carbs 73.61g 13.05g Flour
Protein 10.33g 6.15g Flour
Fats 0.98g 0.7g Flour
Carbs 76.31g 13.05g Flour
Calories 364kcal 67kcal Flour
Starch g g
Fructose g g
Sugar 0.27g g Navy bean
Fiber 2.7g g Flour
Calcium 15mg 15mg
Iron 4.64mg 1.93mg Flour
Magnesium 22mg 101mg Navy bean
Phosphorus 108mg 100mg Flour
Potassium 107mg 307mg Navy bean
Sodium 2mg 13mg Flour
Zinc 0.7mg 0.89mg Navy bean
Copper 0.144mg 0.356mg Navy bean
Vitamin A 0IU 4IU Navy bean
Vitamin E 0.06mg mg Flour
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 18.8mg Navy bean
Vitamin B1 0.785mg 0.39mg Flour
Vitamin B2 0.494mg 0.215mg Flour
Vitamin B3 5.904mg 1.22mg Flour
Vitamin B5 0.438mg 0.825mg Navy bean
Vitamin B6 0.044mg 0.191mg Navy bean
Folate 183µg 132µg Flour
Vitamin B12 0µg 0µg
Vitamin K 0.3µg µg Flour
Tryptophan 0.127mg 0.064mg Flour
Threonine 0.281mg 0.258mg Flour
Isoleucine 0.357mg 0.273mg Flour
Leucine 0.71mg 0.442mg Flour
Lysine 0.228mg 0.35mg Navy bean
Methionine 0.183mg 0.064mg Flour
Phenylalanine 0.52mg 0.31mg Flour
Valine 0.415mg 0.316mg Flour
Histidine 0.23mg 0.172mg Flour
Cholesterol 0mg 0mg
Trans Fat g 0g Flour
Saturated Fat 0.155g 0.085g Navy bean
Monounsaturated Fat 0.087g 0.052g Flour
Polyunsaturated fat 0.413g 0.407g Flour

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
62%
Flour
37%
Navy bean
Carbohydrates
76%
Flour
13%
Navy bean
Fats
5%
Flour
3%
Navy bean

Comparison summary

Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.