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Flour vs. White beans — In-Depth Nutrition Comparison

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Differences between flour and white beans

  • Flour is higher in selenium, vitamin B1, vitamin B3, vitamin B2, folate, and iron; however, white beans is richer in copper, fiber, potassium, and magnesium.
  • Flour's daily need coverage for selenium is 59% higher.
  • Flour has 42 times more vitamin B3 than white beans. While flour has 5.904mg of vitamin B3, white beans has only 0.14mg.

The food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Beans, white, mature seeds, cooked, boiled, without salt.

Infographic

Flour vs White 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flour
3
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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
Contains more IronIron +25.4%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +2507.7%
Contains more MagnesiumMagnesium +186.4%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +424.3%
Contains more CopperCopper +99.3%
Contains more ZincZinc +97.1%
~equal in Phosphorus ~113mg
~equal in Manganese ~0.636mg

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
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 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
Contains more Vitamin B1Vitamin B1 +565.3%
Contains more Vitamin B2Vitamin B2 +973.9%
Contains more Vitamin B3Vitamin B3 +4117.1%
Contains more Vitamin B5Vitamin B5 +91.3%
Contains more FolateFolate +125.9%
Contains more Vitamin EVitamin E +1466.7%
Contains more Vitamin B6Vitamin B6 +111.4%
Contains more Vitamin KVitamin K +1066.7%
Contains more CholineCholine +237.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more FatsFats +180%
Contains more CarbsCarbs +204.1%
Contains more WaterWater +429.2%
Contains more OtherOther +280.4%
~equal in Protein ~9.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
33% 11% 55%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
Contains more Mono. FatMonounsaturated fat +180.6%
Contains more Poly. FatPolyunsaturated fat +171.7%
Contains less Sat. FatSaturated fat -41.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flour White beans
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flour White beans DV% diff.
Selenium 33.9µg 1.3µg 59%
Vitamin B1 0.785mg 0.118mg 56%
Vitamin B3 5.904mg 0.14mg 36%
Vitamin B2 0.494mg 0.046mg 34%
Folate 183µg 81µg 26%
Carbs 76.31g 25.09g 17%
Copper 0.144mg 0.287mg 16%
Fiber 2.7g 6.3g 14%
Potassium 107mg 561mg 13%
Iron 4.64mg 3.7mg 12%
Calories 364kcal 139kcal 11%
Magnesium 22mg 63mg 10%
Calcium 15mg 90mg 8%
Vitamin E 0.06mg 0.94mg 6%
Zinc 0.7mg 1.38mg 6%
Choline 10.4mg 35.1mg 4%
Vitamin B5 0.438mg 0.229mg 4%
Vitamin B6 0.044mg 0.093mg 4%
Vitamin K 0.3µg 3.5µg 3%
Polyunsaturated fat 0.413g 0.152g 2%
Manganese 0.682mg 0.636mg 2%
Fats 0.98g 0.35g 1%
Phosphorus 108mg 113mg 1%
Protein 10.33g 9.73g 1%
Net carbs 73.61g 18.79g N/A
Sugar 0.27g 0.34g N/A
Sodium 2mg 6mg 0%
Saturated fat 0.155g 0.091g 0%
Monounsaturated fat 0.087g 0.031g 0%
Tryptophan 0.127mg 0.115mg 0%
Threonine 0.281mg 0.409mg 0%
Isoleucine 0.357mg 0.429mg 0%
Leucine 0.71mg 0.776mg 0%
Lysine 0.228mg 0.668mg 0%
Methionine 0.183mg 0.146mg 0%
Phenylalanine 0.52mg 0.526mg 0%
Valine 0.415mg 0.509mg 0%
Histidine 0.23mg 0.271mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour White 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
14%
White beans
Minerals Daily Need Coverage Score
59%
Flour
53%
White beans

Comparison summary

Which food is lower in Saturated fat?
White beans
White beans is lower in Saturated fat (difference - 0.064g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 72)
Which food is cheaper?
White beans
White beans is cheaper (difference - $1)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.07g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 4mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.