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 bean raw

Flour vs. Navy bean raw — In-Depth Nutrition Comparison

Compare

What are the differences between flour and navy bean raw?

  • Flour is higher in selenium, iron, vitamin B1, vitamin B3, vitamin B2, folate, and manganese, yet navy bean raw 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 raw. While flour has 5.904mg of vitamin B3, navy bean raw has only 1.22mg.
  • The glycemic index of navy bean raw is lower.

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 raw 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
4
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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more IronIron +140.4%
Contains less SodiumSodium -84.6%
Contains more ManganeseManganese +67.2%
Contains more SeleniumSelenium +5550%
Contains more MagnesiumMagnesium +359.1%
Contains more PotassiumPotassium +186.9%
Contains more CopperCopper +147.2%
Contains more ZincZinc +27.1%
~equal in Calcium ~15mg
~equal in Phosphorus ~100mg

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
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 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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +101.3%
Contains more Vitamin B2Vitamin B2 +129.8%
Contains more Vitamin B3Vitamin B3 +383.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +38.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +88.4%
Contains more Vitamin B6Vitamin B6 +334.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Navy bean raw DV% diff.
Selenium 33.9µg 0.6µg 61%
Iron 4.64mg 1.93mg 34%
Vitamin B1 0.785mg 0.39mg 33%
Vitamin B3 5.904mg 1.22mg 29%
Copper 0.144mg 0.356mg 24%
Vitamin C 0mg 18.8mg 21%
Vitamin B2 0.494mg 0.215mg 21%
Carbs 76.31g 13.05g 21%
Magnesium 22mg 101mg 19%
Calories 364kcal 67kcal 15%
Folate 183µg 132µg 13%
Manganese 0.682mg 0.408mg 12%
Vitamin B6 0.044mg 0.191mg 11%
Fiber 2.7g 11%
Protein 10.33g 6.15g 8%
Vitamin B5 0.438mg 0.825mg 8%
Potassium 107mg 307mg 6%
Choline 10.4mg 2%
Zinc 0.7mg 0.89mg 2%
Phosphorus 108mg 100mg 1%
Fats 0.98g 0.7g 0%
Net carbs 73.61g 13.05g N/A
Calcium 15mg 15mg 0%
Sugar 0.27g N/A
Sodium 2mg 13mg 0%
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.155g 0.085g 0%
Monounsaturated fat 0.087g 0.052g 0%
Polyunsaturated fat 0.413g 0.407g 0%
Tryptophan 0.127mg 0.064mg 0%
Threonine 0.281mg 0.258mg 0%
Isoleucine 0.357mg 0.273mg 0%
Leucine 0.71mg 0.442mg 0%
Lysine 0.228mg 0.35mg 0%
Methionine 0.183mg 0.064mg 0%
Phenylalanine 0.52mg 0.31mg 0%
Valine 0.415mg 0.316mg 0%
Histidine 0.23mg 0.172mg 0%

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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +68%
Contains more FatsFats +40%
Contains more CarbsCarbs +484.8%
Contains more WaterWater +564%
Contains more OtherOther +106.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +67.3%
Contains less Sat. FatSaturated fat -45.2%
~equal in Polyunsaturated fat ~0.407g

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 bean raw - 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.