Flour vs. Navy bean raw — In-Depth Nutrition Comparison
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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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.33 g
Fats:
0.98 g
Carbs:
76.31 g
Water:
11.92 g
Other:
0.46 g
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
Saturated fat:
Sat. Fat
0.155 g
Monounsaturated fat:
Mono. Fat
0.087 g
Polyunsaturated fat:
Poly. Fat
0.413 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
33%
Minerals Daily Need Coverage Score
59%
42%
Comparison summary
Which food is lower in Sugar?
Navy bean raw is lower in Sugar (difference - 0.27g)
Which food is lower in Saturated fat?
Navy bean raw is lower in Saturated fat (difference - 0.07g)
Which food is lower in glycemic index?
Navy bean raw is lower in glycemic index (difference - 33)
Which food contains less Sodium?
Flour contains less Sodium (difference - 11mg)
Which food is cheaper?
Flour is cheaper (difference - $0.3)
Which food is richer in vitamins?
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.