Flour vs. White Beans
Nutrition comparison of Flour and White Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flour
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and white beans:
- Both flour and white beans are high in calories and dietary fiber.
- Flour has more niacin and pantothenic acid, however, white bean contains more folate.
- Flour is a great source of protein.
- White bean is a great source of iron.
- White bean is an excellent source of calcium and potassium.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flour and white beans are high in calories. Flour has 219% more calories than white bean - flour has 364 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, flour is lighter in protein, heavier in carbs and similar to white beans for fat. Flour has a macronutrient ratio of 12:86:2 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | White Beans | |
|---|---|---|
| Protein | 12% | 25% |
| Carbohydrates | 86% | 73% |
| Fat | 2% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Flour is high in carbohydrates and white bean has 72% less carbohydrates than flour - flour has 76.3g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both flour and white beans are high in dietary fiber. White bean has 78% more dietary fiber than flour - flour has 2.7g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
Flour and white beans contain similar amounts of sugar - flour has 0.27g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
Flour is a great source of protein and it has 42% more protein than white bean - flour has 10.3g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both flour and white beans are low in saturated fat - flour has 0.16g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin E
Flour and white beans contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Flour and white beans contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
Flour has more niacin and pantothenic acid, however, white bean contains more folate. Both flour and white beans contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Flour | White Beans | |
|---|---|---|
| Thiamin | 0.12 MG | 0.096 MG |
| Riboflavin | 0.04 MG | 0.037 MG |
| Niacin | 1.25 MG | 0.113 MG |
| Pantothenic acid | 0.438 MG | 0.185 MG |
| Vitamin B6 | 0.044 MG | 0.075 MG |
| Folate | 26 UG | 65 UG |
Minerals
calcium
White bean is an excellent source of calcium and it has 387% more calcium than flour - flour has 15mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 156% more iron than flour - flour has 1.2mg of iron per 100 grams and white bean has 3mg of iron.
potassium
White bean is an excellent source of potassium and it has 324% more potassium than flour - flour has 107mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bean has more alpha linoleic acid (ALA) than flour per 100 grams.
| Flour | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.056 G |
| Total | 0.022 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, flour has more linoleic acid than white bean per 100 grams.
| Flour | White Beans | |
|---|---|---|
| linoleic acid | 0.391 G | 0.067 G |
| Total | 0.391 G | 0.067 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 White Beans (Beans, white, mature seeds, canned) .
Flour g
()
|
Daily Values (%) |
White Beans g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 white beans contain more calories in 100 grams?Both flour and white beans are high in calories. Flour has 220% more calories than white bean - flour has 364 calories in 100g and white bean has 114 calories.
Does flour or white beans have more carbohydrates?
By weight, flour is high in carbohydrates and white bean has 70% fewer carbohydrates than flour - flour has 76.3g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does flour or white beans contain more calcium?
White bean is a rich source of calcium and it has 390% more calcium than flour - flour has 15mg of calcium in 100 grams and white bean has 73mg of calcium.
Does flour or white beans contain more potassium?
White bean is a rich source of potassium and it has 320% more potassium than flour - flour has 107mg of potassium in 100 grams and white bean has 454mg of potassium.