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  6. Yellow beans vs. Flour

Yellow beans vs. Flour — In-Depth Nutrition Comparison

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How are Yellow beans and Flour different?

  • Yellow beans is higher in Fiber, Magnesium, and Phosphorus, however, Flour is richer in Selenium, Vitamin B1, Vitamin B3, Vitamin B2, Iron, Folate, and Manganese.
  • Daily need coverage for Selenium from Flour is 59% higher.
  • Yellow beans contains 4 times more Fiber than Flour. While Yellow beans contains 10.4g of Fiber, Flour contains only 2.7g.

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

Infographic

Yellow 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.
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%
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%
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%
Contains more IronIron +87.1%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +49.9%
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.
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% 0.12% 19% 0% 47% 24% 13% 14% 30% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 25% 63%
Protein: 9.16 g
Fats: 1.08 g
Carbs: 25.28 g
Water: 62.98 g
Other: 1.5 g
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
Contains more WaterWater +428.4%
Contains more OtherOther +226.1%
Contains more ProteinProtein +12.8%
Contains more CarbsCarbs +201.9%
~equal in Fats ~0.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated Fat: Sat. Fat 0.279 g
Monounsaturated Fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.466 g
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
Contains more Poly. FatPolyunsaturated fat +12.8%
Contains less Sat. FatSaturated Fat -44.4%
~equal in Monounsaturated Fat ~0.087g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yellow beans Flour
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

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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
19%
Yellow beans
46%
Flour
Minerals Daily Need Coverage Score
43%
Yellow beans
59%
Flour

Comparison summary

Which food is lower in glycemic index?
Yellow beans
Yellow beans is lower in glycemic index (difference - 72)
Which food is cheaper?
Yellow beans
Yellow beans is cheaper (difference - $1)
Which food is richer in minerals?
Yellow beans
Yellow 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 - 3mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.124g)
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. Yellow beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173752/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.