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  6. Flour vs. White beans

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
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
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
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

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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
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
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%

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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. 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.