Whole Wheat Flour vs. Kidney Beans
Nutrition comparison of Whole Wheat Flour and Kidney Beans
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
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and kidney beans:
- Both whole wheat flour and kidney beans are high in calories, dietary fiber, potassium and protein.
- Kidney bean is a great source of calcium.
- Whole wheat flour has more thiamin, riboflavin, niacin and pantothenic acid.
- Whole wheat flour is an excellent source of iron.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat flour and kidney beans are high in calories. Whole wheat flour has 174% more calories than kidney bean - whole wheat flour has 332 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, whole wheat flour is lighter in protein, heavier in carbs and similar to kidney beans for fat. Whole wheat flour has a macronutrient ratio of 11:84:5 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Kidney Beans | |
|---|---|---|
| Protein | 11% | 26% |
| Carbohydrates | 84% | 67% |
| Fat | 5% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and kidney bean has 72% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both whole wheat flour and kidney beans are high in dietary fiber. Whole wheat flour has 118% more dietary fiber than kidney bean - whole wheat flour has 13.1g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than whole wheat flour - whole wheat flour has 1g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Both whole wheat flour and kidney beans are high in protein. Whole wheat flour has 18% more protein than kidney bean - whole wheat flour has 9.6g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both whole wheat flour and kidney beans are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Kidney beans and whole wheat flour contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Whole wheat flour and kidney beans contain similar amounts of Vitamin A - whole wheat flour has 2.7ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Whole wheat flour and kidney beans contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Whole wheat flour and kidney beans contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin, riboflavin, niacin and pantothenic acid. Both whole wheat flour and kidney beans contain significant amounts of Vitamin B6 and folate.
| Whole Wheat Flour | Kidney Beans | |
|---|---|---|
| Thiamin | 0.297 MG | 0.06 MG |
| Riboflavin | 0.188 MG | 0.015 MG |
| Niacin | 5.347 MG | 0.417 MG |
| Pantothenic acid | 1.011 MG | ~ |
| Vitamin B6 | 0.191 MG | 0.113 MG |
| Folate | 28 UG | 23 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 76% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 147% more iron than kidney bean - whole wheat flour has 3.7mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both whole wheat flour and kidney beans are high in potassium. Whole wheat flour has 58% more potassium than kidney bean - whole wheat flour has 394mg of potassium per 100 grams and kidney bean has 250mg of potassium.
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 Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Whole Wheat Flour g
()
|
Daily Values (%) |
Kidney 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 whole wheat flour or kidney beans contain more calories in 100 grams?Both whole wheat flour and kidney beans are high in calories. Whole wheat flour has 170% more calories than kidney bean - whole wheat flour has 332 calories in 100g and kidney bean has 121 calories.
Does whole wheat flour or kidney beans have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and kidney bean has 70% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does whole wheat flour or kidney beans contain more iron?
Whole wheat flour is an abundant source of iron and it has 150% more iron than kidney bean - whole wheat flour has 3.7mg of iron in 100 grams and kidney bean has 1.5mg of iron.
Does whole wheat flour or kidney beans contain more potassium?
Both whole wheat flour and kidney beans are high in potassium. Whole wheat flour has 60% more potassium than kidney bean - whole wheat flour has 394mg of potassium in 100 grams and kidney bean has 250mg of potassium.