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  6. Flour vs. Yellow beans

Flour vs. Yellow beans — In-Depth Nutrition Comparison

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How are flour and yellow beans different?

  • Flour is higher in selenium, vitamin B1, vitamin B3, vitamin B2, iron, folate, and manganese; however, yellow beans are richer in fiber, magnesium, and phosphorus.
  • Daily need coverage for selenium for flour is 59% higher.
  • Flour contains 8 times more vitamin B3 than yellow beans. While flour contains 5.904mg of vitamin B3, yellow beans contain only 0.708mg.

Wheat flour, white, all-purpose, enriched, bleached and Beans, yellow, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Flour vs Yellow 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
Flour
4
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 53% 19% 29% 93% 62% 29% 78% 0.65% 59% 7.1%
Contains more IronIron +87.1%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +49.9%
Contains more SeleniumSelenium +2507.7%
Contains more MagnesiumMagnesium +236.4%
Contains more CalciumCalcium +313.3%
Contains more PotassiumPotassium +203.7%
Contains more CopperCopper +29.2%
Contains more ZincZinc +51.4%
Contains more PhosphorusPhosphorus +69.4%

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 6% 0% 19% 0% 47% 24% 13% 14% 30% 0% 8.8% 61% 19%
Contains more Vitamin B1Vitamin B1 +319.8%
Contains more Vitamin B2Vitamin B2 +379.6%
Contains more Vitamin B3Vitamin B3 +733.9%
Contains more Vitamin B5Vitamin B5 +91.3%
Contains more FolateFolate +125.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1466.7%
Contains more Vitamin B6Vitamin B6 +193.2%
Contains more Vitamin KVitamin K +1066.7%
Contains more CholineCholine +238.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Yellow beans DV% diff.
Selenium 33.9µg 1.3µg 59%
Vitamin B1 0.785mg 0.187mg 50%
Vitamin B3 5.904mg 0.708mg 32%
Fiber 2.7g 10.4g 31%
Vitamin B2 0.494mg 0.103mg 30%
Iron 4.64mg 2.48mg 27%
Folate 183µg 81µg 26%
Carbs 76.31g 25.28g 17%
Magnesium 22mg 74mg 12%
Phosphorus 108mg 183mg 11%
Calories 364kcal 144kcal 11%
Manganese 0.682mg 0.455mg 10%
Vitamin B6 0.044mg 0.129mg 7%
Potassium 107mg 325mg 6%
Vitamin E 0.06mg 0.94mg 6%
Choline 10.4mg 35.2mg 5%
Calcium 15mg 62mg 5%
Copper 0.144mg 0.186mg 5%
Vitamin B5 0.438mg 0.229mg 4%
Zinc 0.7mg 1.06mg 3%
Vitamin K 0.3µg 3.5µg 3%
Protein 10.33g 9.16g 2%
Vitamin C 0mg 1.8mg 2%
Saturated fat 0.155g 0.279g 1%
Fats 0.98g 1.08g 0%
Net carbs 73.61g 14.88g N/A
Sugar 0.27g 0.34g N/A
Sodium 2mg 5mg 0%
Monounsaturated fat 0.087g 0.094g 0%
Polyunsaturated fat 0.413g 0.466g 0%
Tryptophan 0.127mg 0.108mg 0%
Threonine 0.281mg 0.386mg 0%
Isoleucine 0.357mg 0.405mg 0%
Leucine 0.71mg 0.732mg 0%
Lysine 0.228mg 0.629mg 0%
Methionine 0.183mg 0.138mg 0%
Phenylalanine 0.52mg 0.496mg 0%
Valine 0.415mg 0.479mg 0%
Histidine 0.23mg 0.255mg 0%

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
9% 25% 63%
Protein: 9.16 g
Fats: 1.08 g
Carbs: 25.28 g
Water: 62.98 g
Other: 1.5 g
Contains more ProteinProtein +12.8%
Contains more CarbsCarbs +201.9%
Contains more FatsFats +10.2%
Contains more WaterWater +428.4%
Contains more OtherOther +226.1%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.279 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.466 g
Contains less Sat. FatSaturated fat -44.4%
Contains more Poly. FatPolyunsaturated fat +12.8%
~equal in Monounsaturated fat ~0.094g

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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. Yellow beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173752/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.