White beans vs. Flour — In-Depth Nutrition Comparison
Compare
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
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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.73 g
Fats:
0.35 g
Carbs:
25.09 g
Water:
63.08 g
Other:
1.75 g
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
Saturated fat:
Sat. Fat
0.091 g
Monounsaturated fat:
Mono. Fat
0.031 g
Polyunsaturated fat:
Poly. Fat
0.152 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
14%
46%
Minerals Daily Need Coverage Score
53%
59%
Comparison summary
Which food is lower in Saturated fat?
White beans is lower in Saturated fat (difference - 0.064g)
Which food is lower in glycemic index?
White beans is lower in glycemic index (difference - 72)
Which food is cheaper?
White beans is cheaper (difference - $1)
Which food is richer in minerals?
White beans is relatively richer in minerals
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 0.07g)
Which food contains less Sodium?
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.