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  6. White beans vs. Flour

White beans vs. Flour — In-Depth Nutrition Comparison

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Differences between white beans and flour

  • White beans is higher in copper, fiber, potassium, and magnesium; however, flour is richer in selenium, vitamin B1, vitamin B3, vitamin B2, folate, and iron.
  • Flour's daily need coverage for selenium is 59% higher.
  • White beans has 5 times more potassium than flour. While white beans has 561mg of potassium, flour has only 107mg.

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

Infographic

White beans vs Flour 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.
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%
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%
Contains more MagnesiumMagnesium +186.4%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +424.3%
Contains more CopperCopper +99.3%
Contains more ZincZinc +97.1%
Contains more IronIron +25.4%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +2507.7%
~equal in Phosphorus ~108mg
~equal in Manganese ~0.682mg

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

Macronutrient Comparison

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

Fat Type Comparison

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

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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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/nutrients
  2. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.