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  6. Flour vs. Refried beans

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
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
7
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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
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.
Flour
Flour
5
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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
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%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
5% 2% 14% 78% 2%
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
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
36% 34% 31%
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.
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
Calories 364kcal 90kcal Flour
Protein 10.33g 4.98g Flour
Fats 0.98g 2.01g Refried beans
Vitamin C 0mg 6mg Refried beans
Net carbs 73.61g 9.85g Flour
Carbs 76.31g 13.55g Flour
Magnesium 22mg 35mg Refried beans
Calcium 15mg 29mg Refried beans
Potassium 107mg 319mg Refried beans
Iron 4.64mg 1.44mg Flour
Sugar 0.27g 0.54g Flour
Fiber 2.7g 3.7g Refried beans
Copper 0.144mg 0.129mg Flour
Zinc 0.7mg 0.58mg Flour
Starch 7.43g Refried beans
Phosphorus 108mg 92mg Flour
Sodium 2mg 370mg Flour
Vitamin E 0.06mg 0.09mg Refried beans
Manganese 0.682mg 0.289mg Flour
Selenium 33.9µg 5.8µg Flour
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
Vitamin K 0.3µg 2.1µg Refried beans
Folate 183µg 11µg Flour
Trans Fat 0.016g Flour
Choline 10.4mg 21.2mg Refried beans
Saturated Fat 0.155g 0.631g Flour
Monounsaturated Fat 0.087g 0.601g Refried beans
Polyunsaturated fat 0.413g 0.543g 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
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Refried beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Flour
10%
Refried beans
Minerals Daily Need Coverage Score
59%
Flour
33%
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

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. 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.