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  6. Flour vs. Pinto beans

Flour vs. Pinto beans — In-Depth Nutrition Comparison

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The main differences between flour and pinto beans

  • Flour has more selenium, vitamin B1, vitamin B3, vitamin B2, iron, and manganese; however, pinto beans has more fiber, vitamin B6, potassium, and copper.
  • Daily need coverage for selenium for flour is 50% higher.
  • Pinto beans has 19 times less vitamin B3 than flour. Flour has 5.904mg of vitamin B3, while pinto beans has 0.318mg.
  • Flour has a higher glycemic index than pinto beans.

Food types used in this article are Wheat flour, white, all-purpose, enriched, bleached and Beans, pinto, mature seeds, cooked, boiled, without salt.

Infographic

Flour vs Pinto 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% 14% 38% 78% 73% 27% 63% 0.13% 59% 34%
Contains more IronIron +122%
Contains more ManganeseManganese +50.6%
Contains more SeleniumSelenium +446.8%
Contains more MagnesiumMagnesium +127.3%
Contains more CalciumCalcium +206.7%
Contains more PotassiumPotassium +307.5%
Contains more CopperCopper +52.1%
Contains more ZincZinc +40%
Contains more PhosphorusPhosphorus +36.1%
Contains less SodiumSodium -50%

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
4
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 2.7% 0% 19% 0% 48% 14% 6% 13% 53% 0% 8.8% 129% 19%
Contains more Vitamin B1Vitamin B1 +306.7%
Contains more Vitamin B2Vitamin B2 +696.8%
Contains more Vitamin B3Vitamin B3 +1756.6%
Contains more Vitamin B5Vitamin B5 +108.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1466.7%
Contains more Vitamin B6Vitamin B6 +420.5%
Contains more Vitamin KVitamin K +1066.7%
Contains more CholineCholine +239.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~172µg

All nutrients comparison - raw data values

Nutrient Flour Pinto beans DV% diff.
Selenium 33.9µg 6.2µg 50%
Vitamin B1 0.785mg 0.193mg 49%
Vitamin B3 5.904mg 0.318mg 35%
Vitamin B2 0.494mg 0.062mg 33%
Iron 4.64mg 2.09mg 32%
Fiber 2.7g 9g 25%
Carbs 76.31g 26.22g 17%
Vitamin B6 0.044mg 0.229mg 14%
Calories 364kcal 143kcal 11%
Potassium 107mg 436mg 10%
Manganese 0.682mg 0.453mg 10%
Copper 0.144mg 0.219mg 8%
Magnesium 22mg 50mg 7%
Starch 15.15g 6%
Phosphorus 108mg 147mg 6%
Vitamin E 0.06mg 0.94mg 6%
Choline 10.4mg 35.3mg 5%
Vitamin B5 0.438mg 0.21mg 5%
Vitamin K 0.3µg 3.5µg 3%
Calcium 15mg 46mg 3%
Zinc 0.7mg 0.98mg 3%
Protein 10.33g 9.01g 3%
Folate 183µg 172µg 3%
Polyunsaturated fat 0.413g 0.235g 1%
Fats 0.98g 0.65g 1%
Vitamin C 0mg 0.8mg 1%
Net carbs 73.61g 17.22g N/A
Sugar 0.27g 0.34g N/A
Sodium 2mg 1mg 0%
Saturated fat 0.155g 0.136g 0%
Monounsaturated fat 0.087g 0.133g 0%
Tryptophan 0.127mg 0.108mg 0%
Threonine 0.281mg 0.331mg 0%
Isoleucine 0.357mg 0.426mg 0%
Leucine 0.71mg 0.765mg 0%
Lysine 0.228mg 0.63mg 0%
Methionine 0.183mg 0.117mg 0%
Phenylalanine 0.52mg 0.531mg 0%
Valine 0.415mg 0.519mg 0%
Histidine 0.23mg 0.247mg 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
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 g
Contains more ProteinProtein +14.7%
Contains more FatsFats +50.8%
Contains more CarbsCarbs +191%
Contains more WaterWater +428.1%
Contains more OtherOther +154.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
27% 26% 47%
Saturated fat: Sat. Fat 0.136 g
Monounsaturated fat: Mono. Fat 0.133 g
Polyunsaturated fat: Poly. Fat 0.235 g
Contains more Poly. FatPolyunsaturated fat +75.7%
Contains less Sat. FatSaturated fat -12.3%
Contains more Mono. FatMonounsaturated fat +52.9%

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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. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/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.