Wheat Flour vs. Green Bean
Nutrition comparison of Wheat Flour and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and green bean:
- Both wheat flour and green bean are high in dietary fiber.
- Green bean is a great source of Vitamin C and potassium.
- Wheat flour has more thiamin, riboflavin, niacin and folate, however, green bean contains more Vitamin B6.
- 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 Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat flour is high in calories and green bean has 91% less calories than wheat flour - wheat flour has 361 calories per 100 grams and green bean has 31 calories.
For macronutrient ratios, wheat flour is lighter in protein, heavier in carbs and similar to green bean for fat. Wheat flour has a macronutrient ratio of 14:82:4 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Green Bean | |
|---|---|---|
| Protein | 14% | 20% |
| Carbohydrates | 82% | 76% |
| Fat | 4% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and green bean has 90% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and green bean has 7g of carbohydrates.
dietary fiber
Both wheat flour and green bean are high in dietary fiber. Wheat flour is very similar to wheat flour for dietary fiber - wheat flour has 2.4g of dietary fiber per 100 grams and green bean has 2.7g of dietary fiber.
sugar
Wheat flour and green bean contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and green bean has 3.3g of sugar.
Protein
protein
Wheat flour is a great source of protein and it has 555% more protein than green bean - wheat flour has 12g of protein per 100 grams and green bean has 1.8g of protein.
Fat
saturated fat
Both wheat flour and green bean are low in saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and green bean has 0.05g of saturated fat.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has more Vitamin C than wheat flour - green bean has 12.2mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Vitamin A
Green bean has more Vitamin A than wheat flour - green bean has 35ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Wheat flour and green bean contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and green bean has 0.41mg of Vitamin E.
Vitamin K
Green bean has 142 times more Vitamin K than wheat flour - wheat flour has 0.3ug of Vitamin K per 100 grams and green bean has 43ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin and folate, however, green bean contains more Vitamin B6. Both wheat flour and green bean contain significant amounts of pantothenic acid.
| Wheat Flour | Green Bean | |
|---|---|---|
| Thiamin | 0.812 MG | 0.082 MG |
| Riboflavin | 0.512 MG | 0.104 MG |
| Niacin | 7.554 MG | 0.734 MG |
| Pantothenic acid | 0.438 MG | 0.225 MG |
| Vitamin B6 | 0.037 MG | 0.141 MG |
| Folate | 183 UG | 33 UG |
Minerals
calcium
Green bean has 147% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and green bean has 37mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 328% more iron than green bean - wheat flour has 4.4mg of iron per 100 grams and green bean has 1mg of iron.
potassium
Green bean is a great source of potassium and it has 111% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and green bean has 211mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Wheat Flour | Green Bean | |
|---|---|---|
| beta-carotene | 1 UG | 379 UG |
| lutein + zeaxanthin | 79 UG | 640 UG |
| alpha-carotene | ~ | 69 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both wheat flour and green bean contain significant amounts of alpha linoleic acid (ALA).
| Wheat Flour | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.069 G |
| Total | 0.043 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, wheat flour has more linoleic acid than green bean per 100 grams.
| Wheat Flour | Green Bean | |
|---|---|---|
| linoleic acid | 0.685 G | 0.044 G |
| Total | 0.685 G | 0.044 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 Green Bean (Beans, snap, green, raw) .
Wheat Flour g
()
|
Daily Values (%) |
Green Bean 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 green bean contain more calories in 100 grams?Wheat flour is high in calories and green bean has 90% less calories than wheat flour - wheat flour has 361 calories in 100g and green bean has 31 calories.
Does wheat flour or green bean have more carbohydrates?
By weight, wheat flour is high in carbohydrates and green bean has 90% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and green bean has 7g of carbohydrates.
Does wheat flour or green bean contain more iron?
Wheat flour is an abundant source of iron and it has 330% more iron than green bean - wheat flour has 4.4mg of iron in 100 grams and green bean has 1mg of iron.