Beans vs Flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Flour, soy, defatted is higher in more vitamins & minerals
Calories (kcal)
Beans —
Flour 366
Protein (g)
Beans 6.91
Flour 51.1
Carbs (g)
Beans 19.8
Flour 32.9
Fat (g)
Beans 1.27
Flour 3.33
Fiber (g)
Beans —
Flour —
Quick answers
Which has more protein?
Flour, soy, defatted — 51.1g vs 6.91g per 100g.
Which is more nutrient-dense?
Flour, soy, defatted scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Beans | Flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 366 kcal | |
| Macronutrients | |||
| Water | 70.8 g | 6.24 g | +1034% |
| Protein | 6.91 g | 51.1 g | -86% |
| Total lipid (fat) | 1.27 g | 3.33 g | -62% |
| Carbohydrate, by difference | 19.8 g | 32.9 g | -40% |
| Vitamins | |||
| Thiamin (Vitamin B1) | — | 0.542 mg | |
| Riboflavin (Vitamin B2) | — | 0.298 mg | |
| Niacin (Vitamin B3) | — | 3.43 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.618 mg | |
| Minerals | |||
| Calcium, Ca | 43.3 mg | 338 mg | -87% |
| Iron, Fe | 1.69 mg | 7.34 mg | -77% |
| Magnesium, Mg | 32.5 mg | 313 mg | -90% |
| Phosphorus, P | 90.9 mg | 726 mg | -87% |
| Potassium, K | 253 mg | 2480 mg | -90% |
| Sodium, Na | 218 mg | 2.00 mg | +10795% |
| Zinc, Zn | 0.740 mg | 4.44 mg | -83% |
| Copper, Cu | 0.336 mg | 1.51 mg | -78% |
| Manganese, Mn | 0.332 mg | 3.81 mg | -91% |
| Selenium, Se | — | 45.8 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 118 kcal | 366 kcal | -68% |
| Energy (Atwater Specific Factors) | 115 kcal | 339 kcal | -66% |
| Energy | — | 1530 kj | |
| Nitrogen | 1.11 g | 8.18 g | -86% |
| Ash | 1.21 g | 6.45 g | -81% |
| Total dietary fiber (AOAC 2011.25) | 6.69 g | 24.3 g | -72% |
| Starch | 11.8 g | — | |
| Resistant starch | 2.00 g | — | |
| Molybdenum, Mo | — | 211 ug | |
| Betaine | — | 2.80 mg | |
| Tryptophan (EAA) | — | 0.616 g | |
| Threonine (EAA) | — | 1.97 g | |
| Isoleucine (EAA, BCAA) | — | 2.31 g | |
| Leucine (EAA, BCAA) | — | 4.11 g | |
| Lysine (EAA) | — | 3.06 g | |
| Methionine (EAA) | — | 0.622 g | |
| Phenylalanine (EAA) | — | 2.86 g | |
| Tyrosine (conditionally essential) | — | 1.74 g | |
| Valine (EAA, BCAA) | — | 2.31 g | |
| Arginine (conditionally essential) | — | 3.93 g | |
| Histidine (EAA) | — | 1.27 g | |
| Alanine | — | 2.86 g | |
| Aspartic acid | — | 4.98 g | |
| Glutamic acid | — | 9.08 g | |
| Glycine (conditionally essential) | — | 1.79 g | |
| Proline (conditionally essential) | — | 2.84 g | |
| Serine | — | 2.70 g | |
| Hydroxyproline | — | 0.176 g | |
| Cysteine | — | 1.01 g | |
| Daidzein | — | 64.5 mg | |
| Genistein | — | 87.3 mg | |
| Choline | |||
| Choline from glycerophoshocholine | — | 7.00 mg | |
| Choline from phosphatidylcholine | — | 63.0 mg | |
| Choline from phosphocholine | — | 1.50 mg | |
| Choline from sphingomyelin | — | 0.800 mg | |
| Free Choline | — | 120 mg | |
| Total Choline | — | 190 mg | |
| Isoflavones | |||
| Total isoflavones | — | 151 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Beans, black, canned, sodium added, drained and rinsed nutrition facts Flour, soy, defatted nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +10795% in Beans, black, canned, sodium added, drained and rinsed Manganese, Mn -91% in Beans, black, canned, sodium added, drained and rinsed Magnesium, Mg -90% in Beans, black, canned, sodium added, drained and rinsed Potassium, K -90% in Beans, black, canned, sodium added, drained and rinsed
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