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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 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

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 ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Refried beans 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

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%

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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. 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.