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.
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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 | +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.
| 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% |
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:
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
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
0.136 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% |
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 Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
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%
24%
Minerals Daily Need Coverage Score
59%
42%
Comparison summary
Which food contains less Sodium?
Pinto beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Pinto beans is lower in Saturated fat (difference - 0.019g)
Which food is lower in glycemic index?
Pinto beans is lower in glycemic index (difference - 33)
Which food is cheaper?
Pinto beans is cheaper (difference - $1)
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 0.07g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.