Flour vs. Refried beans — In-Depth Nutrition Comparison
Compare
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 have more vitamin C and potassium.
- Daily need coverage for vitamin B1 for 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.
- Flour has a higher glycemic index than refried beans.
Food types used in this article are Wheat flour, white, all-purpose, enriched, bleached and Refried beans, canned, traditional style (includes USDA commodity).
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.
| Contains more IronIron | +222.2% |
| Contains more CopperCopper | +11.6% |
| Contains more ZincZinc | +20.7% |
| Contains more PhosphorusPhosphorus | +17.4% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +136% |
| Contains more SeleniumSelenium | +484.5% |
| Contains more MagnesiumMagnesium | +59.1% |
| Contains more CalciumCalcium | +93.3% |
| Contains more PotassiumPotassium | +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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B1Vitamin B1 | +932.9% |
| Contains more Vitamin B2Vitamin B2 | +525.3% |
| Contains more Vitamin B3Vitamin B3 | +1508.7% |
| Contains more Vitamin B5Vitamin B5 | +131.7% |
| Contains more FolateFolate | +1563.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +50% |
| Contains more Vitamin B6Vitamin B6 | +134.1% |
| Contains more Vitamin KVitamin K | +600% |
| Contains more CholineCholine | +103.8% |
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:
4.98 g
Fats:
2.01 g
Carbs:
13.55 g
Water:
77.75 g
Other:
1.71 g
| Contains more ProteinProtein | +107.4% |
| Contains more CarbsCarbs | +463.2% |
| Contains more FatsFats | +105.1% |
| Contains more WaterWater | +552.3% |
| Contains more OtherOther | +271.7% |
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
0.631 g
Monounsaturated fat:
Mono. Fat
0.601 g
Polyunsaturated fat:
Poly. Fat
0.543 g
| Contains less Sat. FatSaturated fat | -75.4% |
| Contains more Mono. FatMonounsaturated fat | +590.8% |
| Contains more Poly. FatPolyunsaturated fat | +31.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 0.785mg | 0.076mg | 59% |
| Selenium | 33.9µg | 5.8µg | 51% |
| Folate | 183µg | 11µg | 43% |
| Iron | 4.64mg | 1.44mg | 40% |
| Vitamin B3 | 5.904mg | 0.367mg | 35% |
| Vitamin B2 | 0.494mg | 0.079mg | 32% |
| Histidine | 0.23mg | 153mg | 22% |
| Carbs | 76.31g | 13.55g | 21% |
| Manganese | 0.682mg | 0.289mg | 17% |
| Sodium | 2mg | 370mg | 16% |
| Calories | 364kcal | 90kcal | 14% |
| Protein | 10.33g | 4.98g | 11% |
| Vitamin C | 0mg | 6mg | 7% |
| Potassium | 107mg | 319mg | 6% |
| Vitamin B5 | 0.438mg | 0.189mg | 5% |
| Vitamin B6 | 0.044mg | 0.103mg | 5% |
| Fiber | 2.7g | 3.7g | 4% |
| Starch | 7.43g | 3% | |
| Magnesium | 22mg | 35mg | 3% |
| Fats | 0.98g | 2.01g | 2% |
| Saturated fat | 0.155g | 0.631g | 2% |
| Copper | 0.144mg | 0.129mg | 2% |
| Vitamin K | 0.3µg | 2.1µg | 2% |
| Choline | 10.4mg | 21.2mg | 2% |
| Phosphorus | 108mg | 92mg | 2% |
| Zinc | 0.7mg | 0.58mg | 1% |
| Monounsaturated fat | 0.087g | 0.601g | 1% |
| Polyunsaturated fat | 0.413g | 0.543g | 1% |
| Calcium | 15mg | 29mg | 1% |
| Net carbs | 73.61g | 9.85g | N/A |
| Sugar | 0.27g | 0.54g | N/A |
| Vitamin E | 0.06mg | 0.09mg | 0% |
| Trans fat | 0.016g | N/A | |
| Tryptophan | 0.127mg | 0.065mg | 0% |
| Threonine | 0.281mg | 0.231mg | 0% |
| Isoleucine | 0.357mg | 0.242mg | 0% |
| Leucine | 0.71mg | 0.438mg | 0% |
| Lysine | 0.228mg | 0.377mg | 0% |
| Methionine | 0.183mg | 0.083mg | 0% |
| Phenylalanine | 0.52mg | 0.297mg | 0% |
| Valine | 0.415mg | 0.287mg | 0% |
| Omega-3 - ALA | 0.169g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | N/A | |
| Omega-6 - Linoleic acid | 0.36g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
10%
Minerals Daily Need Coverage Score
59%
33%
Comparison summary
Which food is lower in glycemic index?
Refried beans is lower in glycemic index (difference - 34)
Which food is cheaper?
Refried beans is cheaper (difference - $1)
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Flour contains less Sodium (difference - 368mg)
Which food is lower in Saturated fat?
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.