Whole Wheat Flour vs. Green Bean
Nutrition comparison of Whole 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
whole 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 whole wheat flour and green bean:
- Both whole wheat flour and green bean are high in dietary fiber and potassium.
- Green bean is a great source of Vitamin C.
- Whole wheat flour has more thiamin, niacin and pantothenic acid.
- Whole wheat flour is a great source of protein.
- Whole wheat flour is an excellent source of iron.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat flour is high in calories and green bean has 91% less calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and green bean has 31 calories.
For macronutrient ratios, whole wheat flour is lighter in protein, heavier in carbs and similar to green bean for fat. Whole wheat flour has a macronutrient ratio of 11:84:5 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Green Bean | |
|---|---|---|
| Protein | 11% | 20% |
| Carbohydrates | 84% | 76% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and green bean has 91% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and green bean has 7g of carbohydrates.
dietary fiber
Both whole wheat flour and green bean are high in dietary fiber. Whole wheat flour has 385% more dietary fiber than green bean - whole wheat flour has 13.1g of dietary fiber per 100 grams and green bean has 2.7g of dietary fiber.
sugar
Whole wheat flour and green bean contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and green bean has 3.3g of sugar.
Protein
protein
Whole wheat flour is a great source of protein and it has 425% more protein than green bean - whole wheat flour has 9.6g of protein per 100 grams and green bean has 1.8g of protein.
Fat
saturated fat
Both whole wheat flour and green bean are low in saturated fat - whole wheat flour has 0.43g 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 whole wheat flour - green bean has 12.2mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Green bean has more Vitamin A than whole wheat flour - green bean has 35ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour and green bean contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and green bean has 0.41mg of Vitamin E.
Vitamin K
Green bean has 21 times more Vitamin K than whole wheat flour - whole wheat flour has 1.9ug of Vitamin K per 100 grams and green bean has 43ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin, niacin and pantothenic acid. Both whole wheat flour and green bean contain significant amounts of riboflavin, Vitamin B6 and folate.
| Whole Wheat Flour | Green Bean | |
|---|---|---|
| Thiamin | 0.297 MG | 0.082 MG |
| Riboflavin | 0.188 MG | 0.104 MG |
| Niacin | 5.347 MG | 0.734 MG |
| Pantothenic acid | 1.011 MG | 0.225 MG |
| Vitamin B6 | 0.191 MG | 0.141 MG |
| Folate | 28 UG | 33 UG |
Minerals
calcium
Whole wheat flour and green bean contain similar amounts of calcium - whole wheat flour has 33mg of calcium per 100 grams and green bean has 37mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 260% more iron than green bean - whole wheat flour has 3.7mg of iron per 100 grams and green bean has 1mg of iron.
potassium
Both whole wheat flour and green bean are high in potassium. Whole wheat flour has 87% more potassium than green bean - whole wheat flour has 394mg 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,
| Whole Wheat Flour | Green Bean | |
|---|---|---|
| beta-carotene | 5 UG | 379 UG |
| lutein + zeaxanthin | 220 UG | 640 UG |
| alpha-carotene | ~ | 69 UG |
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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Green Bean (Beans, snap, green, raw) .
Whole 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 whole wheat flour or green bean contain more calories in 100 grams?Whole wheat flour is high in calories and green bean has 90% less calories than whole wheat flour - whole wheat flour has 332 calories in 100g and green bean has 31 calories.
Does whole wheat flour or green bean have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and green bean has 90% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and green bean has 7g of carbohydrates.
Does whole wheat flour or green bean contain more iron?
Whole wheat flour is an abundant source of iron and it has 260% more iron than green bean - whole wheat flour has 3.7mg of iron in 100 grams and green bean has 1mg of iron.
Does whole wheat flour or green bean contain more potassium?
Both whole wheat flour and green bean are high in potassium. Whole wheat flour has 90% more potassium than green bean - whole wheat flour has 394mg of potassium in 100 grams and green bean has 211mg of potassium.