Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. White beans
  5. Compare
  6. White beans vs. Flour

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

White beans vs Flour 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.
White beans
White beans
6
:
4
Flour
Flour
Contains more Calcium +500%
Contains more Magnesium +186.4%
Contains more Potassium +424.3%
Contains more Zinc +97.1%
Contains more Copper +99.3%
Contains more Iron +25.4%
Contains less Sodium -66.7%
Contains more Selenium +2507.7%
Equal in Phosphorus - 108
Equal in Manganese - 0.682
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +500%
Contains more Magnesium +186.4%
Contains more Potassium +424.3%
Contains more Zinc +97.1%
Contains more Copper +99.3%
Contains more Iron +25.4%
Contains less Sodium -66.7%
Contains more Selenium +2507.7%
Equal in Phosphorus - 108
Equal in Manganese - 0.682

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.
White beans
White beans
3
:
5
Flour
Flour
Contains more Vitamin E +1466.7%
Contains more Vitamin B6 +111.4%
Contains more Vitamin K +1066.7%
Contains more Vitamin B1 +565.3%
Contains more Vitamin B2 +973.9%
Contains more Vitamin B3 +4117.1%
Contains more Vitamin B5 +91.3%
Contains more Folate +125.9%
White beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 9%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin E +1466.7%
Contains more Vitamin B6 +111.4%
Contains more Vitamin K +1066.7%
Contains more Vitamin B1 +565.3%
Contains more Vitamin B2 +973.9%
Contains more Vitamin B3 +4117.1%
Contains more Vitamin B5 +91.3%
Contains more Folate +125.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White beans
White beans
2
:
3
Flour
Flour
Contains more Water +429.2%
Contains more Other +280.4%
Contains more Fats +180%
Contains more Carbs +204.1%
Equal in Protein - 10.33
White beans
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
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 Water +429.2%
Contains more Other +280.4%
Contains more Fats +180%
Contains more Carbs +204.1%
Equal in Protein - 10.33

Fat Type Comparison

Fat type breakdown side-by-side comparison
White beans
White beans
1
:
2
Flour
Flour
Contains less Saturated Fat -41.3%
Contains more Monounsaturated Fat +180.6%
Contains more Polyunsaturated fat +171.7%
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains less Saturated Fat -41.3%
Contains more Monounsaturated Fat +180.6%
Contains more Polyunsaturated 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.
White beans Flour
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient White beans Flour Opinion
Net carbs 18.79g 73.61g Flour
Protein 9.73g 10.33g Flour
Fats 0.35g 0.98g Flour
Carbs 25.09g 76.31g Flour
Calories 139kcal 364kcal Flour
Sugar 0.34g 0.27g Flour
Fiber 6.3g 2.7g White beans
Calcium 90mg 15mg White beans
Iron 3.7mg 4.64mg Flour
Magnesium 63mg 22mg White beans
Phosphorus 113mg 108mg White beans
Potassium 561mg 107mg White beans
Sodium 6mg 2mg Flour
Zinc 1.38mg 0.7mg White beans
Copper 0.287mg 0.144mg White beans
Manganese 0.636mg 0.682mg Flour
Selenium 1.3µg 33.9µg Flour
Vitamin E 0.94mg 0.06mg White beans
Vitamin B1 0.118mg 0.785mg Flour
Vitamin B2 0.046mg 0.494mg Flour
Vitamin B3 0.14mg 5.904mg Flour
Vitamin B5 0.229mg 0.438mg Flour
Vitamin B6 0.093mg 0.044mg White beans
Folate 81µg 183µg Flour
Vitamin K 3.5µg 0.3µg White beans
Tryptophan 0.115mg 0.127mg Flour
Threonine 0.409mg 0.281mg White beans
Isoleucine 0.429mg 0.357mg White beans
Leucine 0.776mg 0.71mg White beans
Lysine 0.668mg 0.228mg White beans
Methionine 0.146mg 0.183mg Flour
Phenylalanine 0.526mg 0.52mg White beans
Valine 0.509mg 0.415mg White beans
Histidine 0.271mg 0.23mg White beans
Saturated Fat 0.091g 0.155g White beans
Monounsaturated Fat 0.031g 0.087g Flour
Polyunsaturated fat 0.152g 0.413g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White beans Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

White beans
White beans vs Fava beans raw
Fava beans raw
White beans
White beans vs Mothbeans raw
Mothbeans raw
White beans
White beans vs Mung beans
Mung beans
Flour
Flour vs Dough
Dough
Flour
Flour vs Sugar
Sugar
Flour
Flour vs Butter
Butter

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%
White beans
50%
Flour
Minerals Daily Need Coverage Score
53%
White beans
59%
Flour

Comparison summary

Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 0.064g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 72)
Which food is cheaper?
White beans
White beans is cheaper (difference - $1)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.07g)
Which food contains less Sodium?
Flour
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.

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.