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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 are higher in fiber, magnesium, and phosphorus; however, flour is richer in selenium, vitamin B1, vitamin B3, vitamin B2, iron, folate, and carbs.
  • Daily need coverage for selenium for flour is 59% higher.
  • Yellow beans contain 4 times more fiber than flour. While yellow beans contain 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
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 6% 0% 0% 19% 47% 24% 13% 14% 30% 0% 8.8% 61%
Flour
Flour
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
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 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 A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yellow beans Flour DV% diff.
Selenium 1.3µg 33.9µg 59%
Vitamin B1 0.187mg 0.785mg 50%
Vitamin B3 0.708mg 5.904mg 32%
Fiber 10.4g 2.7g 31%
Vitamin B2 0.103mg 0.494mg 30%
Iron 2.48mg 4.64mg 27%
Folate 81µg 183µg 26%
Carbs 25.28g 76.31g 17%
Magnesium 74mg 22mg 12%
Calories 144kcal 364kcal 11%
Phosphorus 183mg 108mg 11%
Manganese 0.455mg 0.682mg 10%
Vitamin B6 0.129mg 0.044mg 7%
Potassium 325mg 107mg 6%
Vitamin E 0.94mg 0.06mg 6%
Calcium 62mg 15mg 5%
Copper 0.186mg 0.144mg 5%
Choline 35.2mg 10.4mg 5%
Vitamin B5 0.229mg 0.438mg 4%
Zinc 1.06mg 0.7mg 3%
Vitamin K 3.5µg 0.3µg 3%
Protein 9.16g 10.33g 2%
Vitamin C 1.8mg 0mg 2%
Saturated fat 0.279g 0.155g 1%
Protein per 100 calories 6.4g 2.8g N/A
Calories per 10 g protein 157kcal 352kcal N/A
Weight per 100 calories 69g 27g N/A
Fats 1.08g 0.98g 0%
Net carbs 14.88g 73.61g N/A
Sugar 0.34g 0.27g N/A
Sodium 5mg 2mg 0%
Monounsaturated fat 0.094g 0.087g 0%
Polyunsaturated fat 0.466g 0.413g 0%
Tryptophan 0.108mg 0.127mg 0%
Threonine 0.386mg 0.281mg 0%
Isoleucine 0.405mg 0.357mg 0%
Leucine 0.732mg 0.71mg 0%
Lysine 0.629mg 0.228mg 0%
Methionine 0.138mg 0.183mg 0%
Phenylalanine 0.496mg 0.52mg 0%
Valine 0.479mg 0.415mg 0%
Histidine 0.255mg 0.23mg 0%

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 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

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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. 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.