Wheat Flour vs. Black Beans

Nutrition comparison of Wheat Flour and Black Beans


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of wheat flour versus black beans (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in wheat flour and black beans:

  • Both wheat flour and black beans are high in dietary fiber.
  • Black bean is an excellent source of potassium.
  • Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and folate.
  • Wheat flour is a great source of protein.
  • Wheat flour is an excellent source of iron.
Detailed nutritional comparison of wheat flour and black beans is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.


Image of Wheat Flour src
Image of Black Beans src

Calories and Carbs

calories

Wheat flour is high in calories and black bean has 75% less calories than wheat flour - wheat flour has 361 calories per 100 grams and black bean has 91 calories.

For macronutrient ratios, wheat flour is lighter in protein, heavier in carbs and similar to black beans for fat. Wheat flour has a macronutrient ratio of 14:82:4 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Flour Black Beans
Protein 14% 26%
Carbohydrates 82% 71%
Fat 4% 3%
Alcohol ~ ~

carbohydrates

Wheat flour is high in carbohydrates and black bean has 77% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.

dietary fiber

Both wheat flour and black beans are high in dietary fiber. Black bean has 188% more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.

sugar

Wheat flour and black beans contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and black bean has 0.23g of sugar.

Protein

protein

Wheat flour is a great source of protein and it has 99% more protein than black bean - wheat flour has 12g of protein per 100 grams and black bean has 6g of protein.

Fat

saturated fat

Both wheat flour and black beans are low in saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.

Vitamins

Vitamin C

Black bean has more Vitamin C than wheat flour - black bean has 2.7mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.

Vitamin A

Black beans and wheat flour contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.

Vitamin E

Wheat flour and black beans contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.

Vitamin K

Wheat flour and black beans contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.

The B Vitamins

Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both wheat flour and black beans contain significant amounts of Vitamin B6.

Wheat Flour Black Beans
Thiamin 0.812 MG 0.14 MG
Riboflavin 0.512 MG 0.12 MG
Niacin 7.554 MG 0.62 MG
Pantothenic acid 0.438 MG 0.184 MG
Vitamin B6 0.037 MG 0.055 MG
Folate 183 UG 61 UG

Minerals

calcium

Black bean has 133% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and black bean has 35mg of calcium.

iron

Wheat flour is an excellent source of iron and it has 132% more iron than black bean - wheat flour has 4.4mg of iron per 100 grams and black bean has 1.9mg of iron.

potassium

Black bean is an excellent source of potassium and it has 208% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and black bean has 308mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both wheat flour and black beans contain significant amounts of alpha linoleic acid (ALA).

Wheat Flour Black Beans
alpha linoleic acid 0.043 G 0.057 G
Total 0.043 G 0.057 G

omega 6s

Comparing omega-6 fatty acids, wheat flour has more linoleic acid than black bean per 100 grams.

Wheat Flour Black Beans
linoleic acid 0.685 G 0.068 G
Total 0.685 G 0.068 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Black Beans (Beans, black turtle, mature seeds, canned) .

Wheat Flour g

()
Daily Values (%)

Black Beans g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does wheat flour or black beans contain more calories in 100 grams?
Wheat flour is high in calories and black bean has 80% less calories than wheat flour - wheat flour has 361 calories in 100g and black bean has 91 calories.

Does wheat flour or black beans have more carbohydrates?
By weight, wheat flour is high in carbohydrates and black bean has 80% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and black bean has 16.6g of carbohydrates.

Does wheat flour or black beans contain more iron?
Wheat flour is an abundant source of iron and it has 130% more iron than black bean - wheat flour has 4.4mg of iron in 100 grams and black bean has 1.9mg of iron.

Does wheat flour or black beans contain more potassium?
Black bean is a rich source of potassium and it has 210% more potassium than wheat flour - wheat flour has 100mg of potassium in 100 grams and black bean has 308mg of potassium.