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  6. Flour vs. Yardlong beans

Flour vs. Yardlong beans — In-Depth Nutrition Comparison

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Differences between flour and yardlong beans

  • Flour is higher in selenium, vitamin B1, iron, folate, vitamin B3, vitamin B2, manganese, and copper; however, yardlong beans is richer in vitamin C and vitamin A.
  • Flour's daily need coverage for selenium is 59% higher.
  • Flour has 9 times more vitamin B3 than yardlong beans. While flour has 5.904mg of vitamin B3, yardlong beans has only 0.63mg.
  • Flour has a lower glycemic index (72) than yardlong beans (86).

The food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Flour vs Yardlong 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more IronIron +373.5%
Contains more CopperCopper +206.4%
Contains more ZincZinc +94.4%
Contains more PhosphorusPhosphorus +89.5%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +239.3%
Contains more SeleniumSelenium +2160%
Contains more MagnesiumMagnesium +90.9%
Contains more CalciumCalcium +193.3%
Contains more PotassiumPotassium +171%

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
9
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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +823.5%
Contains more Vitamin B2Vitamin B2 +399%
Contains more Vitamin B3Vitamin B3 +837.1%
Contains more Vitamin B5Vitamin B5 +758.8%
Contains more Vitamin B6Vitamin B6 +83.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +306.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Yardlong beans DV% diff.
Selenium 33.9µg 1.5µg 59%
Vitamin B1 0.785mg 0.085mg 58%
Iron 4.64mg 0.98mg 46%
Folate 183µg 45µg 35%
Vitamin B3 5.904mg 0.63mg 33%
Vitamin B2 0.494mg 0.099mg 30%
Carbs 76.31g 9.18g 22%
Manganese 0.682mg 0.201mg 21%
Vitamin C 0mg 16.2mg 18%
Protein 10.33g 2.53g 16%
Calories 364kcal 47kcal 16%
Fiber 2.7g 11%
Copper 0.144mg 0.047mg 11%
Vitamin B5 0.438mg 0.051mg 8%
Phosphorus 108mg 57mg 7%
Potassium 107mg 290mg 5%
Magnesium 22mg 42mg 5%
Calcium 15mg 44mg 3%
Vitamin A 0µg 23µg 3%
Zinc 0.7mg 0.36mg 3%
Polyunsaturated fat 0.413g 0.042g 2%
Vitamin B6 0.044mg 0.024mg 2%
Choline 10.4mg 2%
Fats 0.98g 0.1g 1%
Saturated fat 0.155g 0.026g 1%
Net carbs 73.61g 9.18g N/A
Sugar 0.27g N/A
Sodium 2mg 4mg 0%
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Monounsaturated fat 0.087g 0.009g 0%
Tryptophan 0.127mg 0.029mg 0%
Threonine 0.281mg 0.094mg 0%
Isoleucine 0.357mg 0.135mg 0%
Leucine 0.71mg 0.18mg 0%
Lysine 0.228mg 0.166mg 0%
Methionine 0.183mg 0.036mg 0%
Phenylalanine 0.52mg 0.139mg 0%
Valine 0.415mg 0.146mg 0%
Histidine 0.23mg 0.082mg 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
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more ProteinProtein +308.3%
Contains more FatsFats +880%
Contains more CarbsCarbs +731.3%
Contains more WaterWater +633.8%
Contains more OtherOther +56.5%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +866.7%
Contains more Poly. FatPolyunsaturated fat +883.3%
Contains less Sat. FatSaturated fat -83.2%

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.