Flour vs. Black Beans
Nutrition comparison of 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
flour
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and black beans:
- Both flour and black beans are high in dietary fiber.
- Black bean has more riboflavin and folate, however, flour contains more niacin and pantothenic acid.
- Black bean is an excellent source of potassium.
- Flour is a great source of protein.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flour is high in calories and black bean has 75% less calories than flour - flour has 364 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, flour is lighter in protein, heavier in carbs and similar to black beans for fat. Flour has a macronutrient ratio of 12:86:2 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Black Beans | |
|---|---|---|
| Protein | 12% | 26% |
| Carbohydrates | 86% | 71% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Flour is high in carbohydrates and black bean has 78% less carbohydrates than flour - flour has 76.3g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both flour and black beans are high in dietary fiber. Black bean has 156% more dietary fiber than flour - flour has 2.7g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Flour and black beans contain similar amounts of sugar - flour has 0.27g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Flour is a great source of protein and it has 71% more protein than black bean - flour has 10.3g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both flour and black beans are low in saturated fat - flour has 0.16g 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 flour - black bean has 2.7mg of Vitamin C per 100 grams and flour does not contain significant amounts.
Vitamin A
Black beans and flour contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and flour does not contain significant amounts.
Vitamin E
Flour and black beans contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Flour and black beans contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more riboflavin and folate, however, flour contains more niacin and pantothenic acid. Both flour and black beans contain significant amounts of thiamin and Vitamin B6.
| Flour | Black Beans | |
|---|---|---|
| Thiamin | 0.12 MG | 0.14 MG |
| Riboflavin | 0.04 MG | 0.12 MG |
| Niacin | 1.25 MG | 0.62 MG |
| Pantothenic acid | 0.438 MG | 0.184 MG |
| Vitamin B6 | 0.044 MG | 0.055 MG |
| Folate | 26 UG | 61 UG |
Minerals
calcium
Black bean has 133% more calcium than flour - flour has 15mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has 62% more iron than flour - flour has 1.2mg 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 188% more potassium than flour - flour has 107mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, black bean has more alpha linoleic acid (ALA) than flour per 100 grams.
| Flour | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.057 G |
| Total | 0.022 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, flour has more linoleic acid than black bean per 100 grams.
| Flour | Black Beans | |
|---|---|---|
| linoleic acid | 0.391 G | 0.068 G |
| Total | 0.391 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: Flour (Wheat flour, white, all-purpose, unenriched) and Black Beans (Beans, black turtle, mature seeds, canned) .
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 flour or black beans contain more calories in 100 grams?Flour is high in calories and black bean has 80% less calories than flour - flour has 364 calories in 100g and black bean has 91 calories.
Does flour or black beans have more carbohydrates?
By weight, flour is high in carbohydrates and black bean has 80% fewer carbohydrates than flour - flour has 76.3g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does flour or black beans contain more potassium?
Black bean is a rich source of potassium and it has 190% more potassium than flour - flour has 107mg of potassium in 100 grams and black bean has 308mg of potassium.