Wheat Flour vs. White Beans

Q: Does wheat flour or white beans have more calories?

Both wheat flour and white beans are high in calories . Wheat flour has 217% more calories than white bean - wheat flour has 361 calories per 100 grams and white bean has 114 calories. For macronutrient ratios, wheat flour is lighter in protein, heavier in carbs and similar to white beans for fat. Wheat flour has a macronutrient ratio of 14:82:4 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories. Macro Ratios from Calories:

Q: Does wheat flour or white beans contain more dietary fiber?

Both wheat flour and white beans are high in dietary fiber . White bean has 100% more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.

Q: Does wheat flour or white beans contain more protein?

Wheat flour is a great source of protein and it has 65% more protein than white bean - wheat flour has 12g of protein per 100 grams and white bean has 7.3g of protein.

Nutrition comparison of Wheat 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 wheat flour versus white beans (100g each) below using 2020 USDA and NIH data^[1].

Jump to:
Calories and Carbs
Protein
Fat
Vitamins
Minerals
Omegas
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For a quick recap of significant nutrients and differences in wheat flour and white beans:

Both wheat flour and white beans are high in calories, dietary fiber and iron.
Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and folate.
Wheat flour is a great source of protein.
White bean is an excellent source of calcium and potassium.

Detailed nutritional comparison of wheat flour and white beans is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.

Wheat Flour src

White Beans src

Calories and Carbs

calories

Both wheat flour and white beans are high in calories. Wheat flour has 217% more calories than white bean - wheat flour has 361 calories per 100 grams and white bean has 114 calories.

For macronutrient ratios, wheat flour is lighter in protein, heavier in carbs and similar to white beans for fat. Wheat flour has a macronutrient ratio of 14:82:4 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

	Wheat Flour	White Beans
Protein	14%	25%
Carbohydrates	82%	73%
Fat	4%	2%
Alcohol	~	~

carbohydrates

Wheat flour is high in carbohydrates and white bean has 71% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.

dietary fiber

Both wheat flour and white beans are high in dietary fiber. White bean has 100% more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.

sugar

Wheat flour and white beans contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and white bean has 0.29g of sugar.

Protein

protein

Wheat flour is a great source of protein and it has 65% more protein than white bean - wheat flour has 12g of protein per 100 grams and white bean has 7.3g of protein.

Fat

saturated fat

Both wheat flour and white beans are low in saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.

Vitamins

Vitamin A

Wheat flour and white beans contain similar amounts of Vitamin A - wheat flour has 0.6ug of Vitamin A per 100 grams and white bean does not contain significant amounts.

Vitamin E

Wheat flour and white beans contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.

Vitamin K

Wheat flour and white beans contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.

The B Vitamins

Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both wheat flour and white beans contain significant amounts of Vitamin B6.

	Wheat Flour	White Beans
Thiamin	0.812 MG	0.096 MG
Riboflavin	0.512 MG	0.037 MG
Niacin	7.554 MG	0.113 MG
Pantothenic acid	0.438 MG	0.185 MG
Vitamin B6	0.037 MG	0.075 MG
Folate	183 UG	65 UG

Minerals

calcium

White bean is an excellent source of calcium and it has 387% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and white bean has 73mg of calcium.

iron

Both wheat flour and white beans are high in iron. Wheat flour has 47% more iron than white bean - wheat flour has 4.4mg of iron per 100 grams and white bean has 3mg of iron.

potassium

White bean is an excellent source of potassium and it has 354% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and white bean has 454mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both wheat flour and white beans contain significant amounts of alpha linoleic acid (ALA).

	Wheat Flour	White Beans
alpha linoleic acid	0.043 G	0.056 G
Total	0.043 G	0.056 G

omega 6s

Comparing omega-6 fatty acids, wheat flour has more linoleic acid than white bean per 100 grams.

	Wheat Flour	White Beans
linoleic acid	0.685 G	0.067 G
Total	0.685 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: Wheat Flour (Wheat flour, white, bread, enriched) and White Beans (Beans, white, mature seeds, canned) .

Wheat Flour g ()	Daily Values (%)
KCAL %	calories	KCAL %
G %	carbohydrates	G %
G %	dietary fiber	G %
G	sugar	G
G %	total fat	G %
G %	saturated fat	G %
G	monounsaturated fat	G
G	polyunsaturated fat	G
G	trans fat	G
MG	cholesterol	MG
MG %	sodium	MG %
	Vitamins and Minerals
UG %	Vitamin A	UG %
MG %	Vitamin C	MG %
IU %	Vitamin D	IU %
MG %	calcium	MG %
MG %	iron	MG %
MG %	magnesium	MG %
MG %	potassium	MG %
MG %	thiamin (Vit B1)	MG %
MG %	riboflavin (Vit B2)	MG %
MG %	niacin (Vit B3)	MG %
MG %	Vitamin B6	MG %
MG %	pantothenic acid (Vit B5)	MG %
UG %	folate (Vit B9)	UG %
UG %	Vitamin B12	UG %
MG %	Vitamin E	MG %
UG %	Vitamin K	UG %
G %	protein	G %
UG %	biotin (Vit B7)	UG %
MG %	choline	MG %
MG %	chlorine	MG %
UG %	chromium	UG %
MG %	copper	MG %
UG %	fluoride	UG %
UG %	iodine	UG %
MG %	manganese	MG %
UG %	molybdenum	UG %
MG %	phosphorus	MG %
UG %	selenium	UG %
MG %	zinc	MG %
G	Water	G
G	Starch	G
G	Alcohol	G

Food	Amount	Action
Wheat Flour	cup
White Beans	cup

FAQ

Does wheat flour or white beans contain more calories in 100 grams?
Both wheat flour and white beans are high in calories. Wheat flour has 220% more calories than white bean - wheat flour has 361 calories in 100g and white bean has 114 calories.

Does wheat flour or white beans have more carbohydrates?
By weight, wheat flour is high in carbohydrates and white bean has 70% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and white bean has 21.2g of carbohydrates.

Does wheat flour or white beans contain more calcium?
White bean is a rich source of calcium and it has 390% more calcium than wheat flour - wheat flour has 15mg of calcium in 100 grams and white bean has 73mg of calcium.

Does wheat flour or white beans contain more iron?
Both wheat flour and white beans are high in iron. Wheat flour has 50% more iron than white bean - wheat flour has 4.4mg of iron in 100 grams and white bean has 3mg of iron.

Does wheat flour or white beans contain more potassium?
White bean is a rich source of potassium and it has 350% more potassium than wheat flour - wheat flour has 100mg of potassium in 100 grams and white bean has 454mg of potassium.

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