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  6. Flour vs. Bean raw

Flour vs. Bean raw — In-Depth Nutrition Comparison

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Summary of differences between flour and bean raw

  • Flour has more vitamin B3 and vitamin B2, while bean raw has more folate, copper, fiber, phosphorus, potassium, magnesium, vitamin B6, and protein.
  • Bean raw covers your daily need for folate 86% more than flour.
  • Flour contains 5 times more vitamin B3 than bean raw. While flour contains 5.904mg of vitamin B3, bean raw contains only 1.174mg.
  • Bean raw has a lower glycemic index. The glycemic index of bean raw is 33, while the glycemic index of flour is 72.

These are the specific foods used in this comparison Wheat flour, white, all-purpose, enriched, bleached and Beans, pinto, mature seeds, raw.

Infographic

Flour vs Bean raw infographic
Infographic link

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.
Flour
Flour
2
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +21.5%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +653.3%
Contains more PotassiumPotassium +1201.9%
Contains more CopperCopper +520.1%
Contains more ZincZinc +225.7%
Contains more PhosphorusPhosphorus +280.6%
Contains more ManganeseManganese +68.3%
~equal in Iron ~5.07mg

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.
Flour
Flour
2
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%
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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Contains more Vitamin B2Vitamin B2 +133%
Contains more Vitamin B3Vitamin B3 +402.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B5Vitamin B5 +79.2%
Contains more Vitamin B6Vitamin B6 +977.3%
Contains more Vitamin KVitamin K +1766.7%
Contains more FolateFolate +186.9%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.713mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Bean raw DV% diff.
Folate 183µg 525µg 86%
Copper 0.144mg 0.893mg 83%
Fiber 2.7g 15.5g 51%
Phosphorus 108mg 411mg 43%
Potassium 107mg 1393mg 38%
Magnesium 22mg 176mg 37%
Vitamin B6 0.044mg 0.474mg 33%
Vitamin B3 5.904mg 1.174mg 30%
Protein 10.33g 21.42g 22%
Vitamin B2 0.494mg 0.212mg 22%
Manganese 0.682mg 1.148mg 20%
Zinc 0.7mg 2.28mg 14%
Starch 34.17g 14%
Selenium 33.9µg 27.9µg 11%
Calcium 15mg 113mg 10%
Choline 10.4mg 66.2mg 10%
Vitamin C 0mg 6.3mg 7%
Vitamin B5 0.438mg 0.785mg 7%
Vitamin B1 0.785mg 0.713mg 6%
Carbs 76.31g 62.55g 5%
Iron 4.64mg 5.07mg 5%
Vitamin K 0.3µg 5.6µg 4%
Calories 364kcal 347kcal 1%
Vitamin E 0.06mg 0.21mg 1%
Protein per 100 calories 2.8g 6.2g N/A
Calories per 10 g protein 352kcal 162kcal N/A
Weight per 100 calories 27g 29g N/A
Fats 0.98g 1.23g 0%
Net carbs 73.61g 47.05g N/A
Sugar 0.27g 2.11g N/A
Sodium 2mg 12mg 0%
Saturated fat 0.155g 0.235g 0%
Monounsaturated fat 0.087g 0.229g 0%
Polyunsaturated fat 0.413g 0.407g 0%
Tryptophan 0.127mg 0.237mg 0%
Threonine 0.281mg 0.81mg 0%
Isoleucine 0.357mg 0.871mg 0%
Leucine 0.71mg 1.558mg 0%
Lysine 0.228mg 1.356mg 0%
Methionine 0.183mg 0.259mg 0%
Phenylalanine 0.52mg 1.095mg 0%
Valine 0.415mg 0.998mg 0%
Histidine 0.23mg 0.556mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more CarbsCarbs +22%
Contains more ProteinProtein +107.4%
Contains more FatsFats +25.5%
~equal in Water ~11.33g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -34%
Contains more Mono. FatMonounsaturated fat +163.2%
~equal in Polyunsaturated fat ~0.407g

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.