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  6. Flour vs. Great northern beans

Flour vs. Great northern beans — In-Depth Nutrition Comparison

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What are the main differences between flour and great northern beans?

  • Flour is richer in selenium, vitamin B1, vitamin B2, vitamin B3, iron, and folate, yet great northern beans is richer in fiber, copper, potassium, and phosphorus.
  • Flour's daily need coverage for selenium is 54% higher.
  • Flour has 9 times more vitamin B3 than great northern beans. Flour has 5.904mg of vitamin B3, while great northern beans has 0.681mg.

We used Wheat flour, white, all-purpose, enriched, bleached and Beans, great northern, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Flour vs Great northern 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 36% 20% 35% 80% 82% 24% 71% 0.26% 68% 22%
Contains more IronIron +117.8%
Contains more ManganeseManganese +31.7%
Contains more SeleniumSelenium +726.8%
Contains more MagnesiumMagnesium +127.3%
Contains more CalciumCalcium +353.3%
Contains more PotassiumPotassium +265.4%
Contains more CopperCopper +71.5%
Contains more ZincZinc +25.7%
Contains more PhosphorusPhosphorus +52.8%
~equal in Sodium ~2mg

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
8
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 4.3% 0% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +396.8%
Contains more Vitamin B2Vitamin B2 +737.3%
Contains more Vitamin B3Vitamin B3 +767%
Contains more Vitamin B5Vitamin B5 +64.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +79.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +165.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Great northern beans DV% diff.
Selenium 33.9µg 4.1µg 54%
Vitamin B1 0.785mg 0.158mg 52%
Vitamin B3 5.904mg 0.681mg 33%
Vitamin B2 0.494mg 0.059mg 33%
Iron 4.64mg 2.13mg 31%
Folate 183µg 102µg 20%
Carbs 76.31g 21.09g 18%
Fiber 2.7g 7g 17%
Calories 364kcal 118kcal 12%
Copper 0.144mg 0.247mg 11%
Potassium 107mg 391mg 8%
Phosphorus 108mg 165mg 8%
Manganese 0.682mg 0.518mg 7%
Magnesium 22mg 50mg 7%
Vitamin B6 0.044mg 0.117mg 6%
Calcium 15mg 68mg 5%
Protein 10.33g 8.33g 4%
Vitamin B5 0.438mg 0.266mg 3%
Zinc 0.7mg 0.88mg 2%
Polyunsaturated fat 0.413g 0.187g 2%
Choline 10.4mg 2%
Vitamin C 0mg 1.3mg 1%
Fats 0.98g 0.45g 1%
Net carbs 73.61g 14.09g N/A
Sugar 0.27g N/A
Sodium 2mg 2mg 0%
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.155g 0.14g 0%
Monounsaturated fat 0.087g 0.021g 0%
Tryptophan 0.127mg 0.099mg 0%
Threonine 0.281mg 0.351mg 0%
Isoleucine 0.357mg 0.368mg 0%
Leucine 0.71mg 0.665mg 0%
Lysine 0.228mg 0.572mg 0%
Methionine 0.183mg 0.125mg 0%
Phenylalanine 0.52mg 0.451mg 0%
Valine 0.415mg 0.436mg 0%
Histidine 0.23mg 0.232mg 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
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 g
Contains more ProteinProtein +24%
Contains more FatsFats +117.8%
Contains more CarbsCarbs +261.8%
Contains more WaterWater +478.9%
Contains more OtherOther +145.7%

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
40% 6% 54%
Saturated fat: Sat. Fat 0.14 g
Monounsaturated fat: Mono. Fat 0.021 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +314.3%
Contains more Poly. FatPolyunsaturated fat +120.9%
~equal in Saturated fat ~0.14g

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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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.