Wheat Flour vs. Pinto Beans
Nutrition comparison of Wheat Flour and Pinto 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
pinto beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and pinto beans:
- Both wheat flour and pinto beans are high in calories and dietary fiber.
- Pinto bean is a great source of potassium.
- Pinto bean is an excellent source of calcium.
- Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Wheat flour is a great source of protein.
- Wheat flour is an excellent source of iron.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Pinto Beans (Beans, pinto, canned, drained solids) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat flour and pinto beans are high in calories. Wheat flour has 217% more calories than pinto bean - wheat flour has 361 calories per 100 grams and pinto bean has 114 calories.
For macronutrient ratios, wheat flour is lighter in protein, heavier in carbs and similar to pinto beans for fat. Wheat flour has a macronutrient ratio of 14:82:4 and for pinto beans, 24:69:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Pinto Beans | |
|---|---|---|
| Protein | 14% | 24% |
| Carbohydrates | 82% | 69% |
| Fat | 4% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and pinto bean has 72% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.
dietary fiber
Both wheat flour and pinto beans are high in dietary fiber. Pinto bean has 129% more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.
sugar
Wheat flour and pinto beans contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and pinto bean has 0.54g of sugar.
Protein
protein
Wheat flour is a great source of protein and it has 71% more protein than pinto bean - wheat flour has 12g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Both wheat flour and pinto beans are low in saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
Vitamins
Vitamin C
Pinto beans and wheat flour contain similar amounts of Vitamin C - pinto bean has 0.1mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Vitamin A
Wheat flour and pinto beans contain similar amounts of Vitamin A - wheat flour has 0.6ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.
Vitamin E
Wheat flour has more Vitamin E than pinto bean - wheat flour has 0.4mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
Vitamin K
Wheat flour and pinto beans contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Wheat Flour | Pinto Beans | |
|---|---|---|
| Thiamin | 0.812 MG | 0.052 MG |
| Riboflavin | 0.512 MG | 0.019 MG |
| Niacin | 7.554 MG | 0.272 MG |
| Pantothenic acid | 0.438 MG | ~ |
| Vitamin B6 | 0.037 MG | ~ |
| Folate | 183 UG | 24 UG |
Minerals
calcium
Pinto bean is an excellent source of calcium and it has 320% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 232% more iron than pinto bean - wheat flour has 4.4mg of iron per 100 grams and pinto bean has 1.3mg of iron.
potassium
Pinto bean is a great source of potassium and it has 174% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and pinto bean has 274mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pinto bean has more alpha linoleic acid (ALA) than wheat flour per 100 grams.
| Wheat Flour | Pinto Beans | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.158 G |
| Total | 0.043 G | 0.158 G |
omega 6s
Comparing omega-6 fatty acids, wheat flour has more linoleic acid than pinto bean per 100 grams.
| Wheat Flour | Pinto Beans | |
|---|---|---|
| linoleic acid | 0.685 G | 0.115 G |
| Total | 0.685 G | 0.115 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 Pinto Beans (Beans, pinto, canned, drained solids) .
Wheat Flour g
()
|
Daily Values (%) |
Pinto 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 wheat flour or pinto beans contain more calories in 100 grams?Both wheat flour and pinto beans are high in calories. Wheat flour has 220% more calories than pinto bean - wheat flour has 361 calories in 100g and pinto bean has 114 calories.
Does wheat flour or pinto beans have more carbohydrates?
By weight, wheat flour is high in carbohydrates and pinto bean has 70% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does wheat flour or pinto beans contain more calcium?
Pinto bean is a rich source of calcium and it has 320% more calcium than wheat flour - wheat flour has 15mg of calcium in 100 grams and pinto bean has 63mg of calcium.
Does wheat flour or pinto beans contain more iron?
Wheat flour is an abundant source of iron and it has 230% more iron than pinto bean - wheat flour has 4.4mg of iron in 100 grams and pinto bean has 1.3mg of iron.