Whole Wheat Flour vs. Black Beans
Nutrition comparison of Whole 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
whole 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 whole wheat flour and black beans:
- Both whole wheat flour and black beans are high in dietary fiber and potassium.
- Whole wheat flour has more thiamin, niacin, pantothenic acid and Vitamin B6, however, black bean contains more folate.
- Whole wheat flour is a great source of protein.
- Whole wheat flour is an excellent source of iron.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat flour is high in calories and black bean has 73% less calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, whole wheat flour is lighter in protein, heavier in carbs and similar to black beans for fat. Whole wheat flour has a macronutrient ratio of 11:84:5 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Black Beans | |
|---|---|---|
| Protein | 11% | 26% |
| Carbohydrates | 84% | 71% |
| Fat | 5% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and black bean has 78% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both whole wheat flour and black beans are high in dietary fiber. Whole wheat flour has 90% more dietary fiber than black bean - whole wheat flour has 13.1g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Whole wheat flour and black beans contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Whole wheat flour is a great source of protein and it has 59% more protein than black bean - whole wheat flour has 9.6g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both whole wheat flour and black beans are low in saturated fat - whole wheat flour has 0.43g 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 whole wheat flour - black bean has 2.7mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Black beans and whole wheat flour contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour and black beans contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Whole wheat flour and black beans contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin, niacin, pantothenic acid and Vitamin B6, however, black bean contains more folate. Both whole wheat flour and black beans contain significant amounts of riboflavin.
| Whole Wheat Flour | Black Beans | |
|---|---|---|
| Thiamin | 0.297 MG | 0.14 MG |
| Riboflavin | 0.188 MG | 0.12 MG |
| Niacin | 5.347 MG | 0.62 MG |
| Pantothenic acid | 1.011 MG | 0.184 MG |
| Vitamin B6 | 0.191 MG | 0.055 MG |
| Folate | 28 UG | 61 UG |
Minerals
calcium
Whole wheat flour and black beans contain similar amounts of calcium - whole wheat flour has 33mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 95% more iron than black bean - whole wheat flour has 3.7mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both whole wheat flour and black beans are high in potassium. Whole wheat flour has 28% more potassium than black bean - whole wheat flour has 394mg of potassium per 100 grams and black bean has 308mg of potassium.
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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Black Beans (Beans, black turtle, mature seeds, canned) .
Whole Wheat Flour g
()
|
Daily Values (%) |
Black Beans g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does whole wheat flour or black beans contain more calories in 100 grams?Whole wheat flour is high in calories and black bean has 70% less calories than whole wheat flour - whole wheat flour has 332 calories in 100g and black bean has 91 calories.
Does whole wheat flour or black beans have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and black bean has 80% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does whole wheat flour or black beans contain more iron?
Whole wheat flour is an abundant source of iron and it has 100% more iron than black bean - whole wheat flour has 3.7mg of iron in 100 grams and black bean has 1.9mg of iron.
Does whole wheat flour or black beans contain more potassium?
Both whole wheat flour and black beans are high in potassium. Whole wheat flour has 30% more potassium than black bean - whole wheat flour has 394mg of potassium in 100 grams and black bean has 308mg of potassium.