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Flour vs Refried beans - In-Depth Nutrition Comparison

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The main differences between Flour and Refried beans

  • Flour has more Vitamin B1, Selenium, Folate, Iron, Vitamin B3, Vitamin B2, and Manganese, however Refried beans has more Vitamin C, and Potassium.
  • Daily need coverage for Vitamin B1 from Flour is 59% higher.
  • Refried beans have 17 times less Folate than Flour. Flour has 183µg of Folate, while Refried beans have 11µg.
  • Flour is lower in Sodium.

Food types used in this article are Wheat flour, white, all-purpose, enriched, bleached and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Flour vs Refried beans infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +222.2%
Contains more Phosphorus +17.4%
Contains less Sodium -99.5%
Contains more Zinc +20.7%
Contains more Copper +11.6%
Contains more Calcium +93.3%
Contains more Magnesium +59.1%
Contains more Potassium +198.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
Contains more Iron +222.2%
Contains more Phosphorus +17.4%
Contains less Sodium -99.5%
Contains more Zinc +20.7%
Contains more Copper +11.6%
Contains more Calcium +93.3%
Contains more Magnesium +59.1%
Contains more Potassium +198.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flour
5
:
Contains more Vitamin B1 +932.9%
Contains more Vitamin B2 +525.3%
Contains more Vitamin B3 +1508.7%
Contains more Vitamin B5 +131.7%
Contains more Folate +1563.6%
Contains more Vitamin E +50%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +134.1%
Contains more Vitamin K +600%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin B1 +932.9%
Contains more Vitamin B2 +525.3%
Contains more Vitamin B3 +1508.7%
Contains more Vitamin B5 +131.7%
Contains more Folate +1563.6%
Contains more Vitamin E +50%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +134.1%
Contains more Vitamin K +600%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flour Refried beans
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flour Refried beans Opinion
Net carbs 73.61g 9.85g Flour
Protein 10.33g 4.98g Flour
Fats 0.98g 2.01g Refried beans
Carbs 76.31g 13.55g Flour
Calories 364kcal 90kcal Flour
Starch g 7.43g Refried beans
Fructose g 0g Refried beans
Sugar 0.27g 0.54g Flour
Fiber 2.7g 3.7g Refried beans
Calcium 15mg 29mg Refried beans
Iron 4.64mg 1.44mg Flour
Magnesium 22mg 35mg Refried beans
Phosphorus 108mg 92mg Flour
Potassium 107mg 319mg Refried beans
Sodium 2mg 370mg Flour
Zinc 0.7mg 0.58mg Flour
Copper 0.144mg 0.129mg Flour
Vitamin A 0IU 0IU
Vitamin E 0.06mg 0.09mg Refried beans
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6mg Refried beans
Vitamin B1 0.785mg 0.076mg Flour
Vitamin B2 0.494mg 0.079mg Flour
Vitamin B3 5.904mg 0.367mg Flour
Vitamin B5 0.438mg 0.189mg Flour
Vitamin B6 0.044mg 0.103mg Refried beans
Folate 183µg 11µg Flour
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 2.1µg Refried beans
Tryptophan 0.127mg 0.065mg Flour
Threonine 0.281mg 0.231mg Flour
Isoleucine 0.357mg 0.242mg Flour
Leucine 0.71mg 0.438mg Flour
Lysine 0.228mg 0.377mg Refried beans
Methionine 0.183mg 0.083mg Flour
Phenylalanine 0.52mg 0.297mg Flour
Valine 0.415mg 0.287mg Flour
Histidine 0.23mg 153mg Refried beans
Cholesterol 0mg 0mg
Trans Fat g 0.016g Flour
Saturated Fat 0.155g 0.631g Flour
Monounsaturated Fat 0.087g 0.601g Refried beans
Polyunsaturated fat 0.413g 0.543g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Refried beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
50
Flour
10
Refried beans
Mineral Summary Score
40
Flour
33
Refried beans

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
62%
Flour
30%
Refried beans
Carbohydrates
76%
Flour
14%
Refried beans
Fats
5%
Flour
9%
Refried beans

Comparison summary

Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 34)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 368mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.476g)
Which food contains less Cholesterol?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.