Flour vs Beans

Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy

Flour, soy, defatted is higher in more vitamins & minerals

Calories (kcal)

Flour 366
Beans 237

Protein (g)

Flour 51.1
Beans 3.80

Carbs (g)

Flour 32.9
Beans 55.0

Fat (g)

Flour 3.33
Beans 0.030

Fiber (g)

Flour —
Beans —

Quick answers

Which has more protein?

Flour, soy, defatted — 51.1g vs 3.80g per 100g.

Which has fewer calories?

Beans, adzuki, mature seeds, canned, sweetened — 237 vs 366 kcal 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 Flour Beans
Energy
Energy 366 kcal 237 kcal
Macronutrients
Water 6.24 g 40.6 g
Protein 51.1 g 3.80 g
Total lipid (fat) 3.33 g 0.030 g
Carbohydrate, by difference 32.9 g 55.0 g
Fats & Fatty Acids
Fatty acids, total saturated — 0.011 g
Fatty acids, total monounsaturated — 0.003 g
Fatty acids, total trans — 0 g
Cholesterol — 0 mg
Vitamins
Vitamin C, total ascorbic acid — 0 mg
Thiamin (Vitamin B1) 0.542 mg 0.101 mg
Riboflavin (Vitamin B2) 0.298 mg 0.056 mg
Niacin (Vitamin B3) 3.43 mg 0.631 mg
Pantothenic acid (Vitamin B5) — 0.378 mg
Vitamin B-6 — Pyridoxine 0.618 mg 0.084 mg
Biotin (Vitamin B7) — 107 ug
Folate, total (Vitamin B9) — 0 ug
Vitamin B-12 — Cobalamin — 0 ug
Vitamin A, RAE — 0 ug
Vitamin D (D2 + D3) — 0 ug
Minerals
Calcium, Ca 338 mg 22.0 mg
Iron, Fe 7.34 mg 1.13 mg
Magnesium, Mg 313 mg 31.0 mg
Phosphorus, P 726 mg 74.0 mg
Potassium, K 2480 mg 119 mg
Sodium, Na 2.00 mg 218 mg
Zinc, Zn 4.44 mg 1.56 mg
Copper, Cu 1.51 mg 0.265 mg
Manganese, Mn 3.81 mg 0.504 mg
Selenium, Se 45.8 ug 3.20 ug
Other Nutrients
Energy (Atwater General Factors) 366 kcal —
Energy (Atwater Specific Factors) 339 kcal —
Energy 1530 kj 992 kj
Nitrogen 8.18 g —
Ash 6.45 g 0.580 g
Total dietary fiber (AOAC 2011.25) 24.3 g —
Molybdenum, Mo 211 ug —
Folic acid (Vitamin B9 — synthetic) — 107 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) — 107 ug
Betaine 2.80 mg —
Retinol — 0 ug
Vitamin A, IU — 5.00 IU
Vitamin D (D2 + D3 — total) — 0 IU
MUFA 18:1 (Omega-9, Oleic acid family) — 0.003 g
Fatty acids, total polyunsaturated — 0.006 g
PUFA 18:2 (Omega-6, Linoleic acid) — 0.006 g
Tryptophan (EAA) 0.616 g 0.036 g
Threonine (EAA) 1.97 g 0.129 g
Isoleucine (EAA, BCAA) 2.31 g 0.151 g
Leucine (EAA, BCAA) 4.11 g 0.319 g
Lysine (EAA) 3.06 g 0.286 g
Methionine (EAA) 0.622 g 0.040 g
Cystine (conditionally essential) — 0.035 g
Phenylalanine (EAA) 2.86 g 0.201 g
Tyrosine (conditionally essential) 1.74 g 0.113 g
Valine (EAA, BCAA) 2.31 g 0.196 g
Arginine (conditionally essential) 3.93 g 0.246 g
Histidine (EAA) 1.27 g 0.100 g
Alanine 2.86 g 0.222 g
Aspartic acid 4.98 g 0.451 g
Glutamic acid 9.08 g 0.593 g
Glycine (conditionally essential) 1.79 g 0.145 g
Proline (conditionally essential) 2.84 g 0.167 g
Serine 2.70 g 0.187 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 SR Legacy. Diff column shows percentage difference relative to Food B.

Flour, soy, defatted nutrition facts Beans, adzuki, mature seeds, canned, sweetened nutrition facts Compare other foods →

Dig deeper — biggest differences

Potassium, K +1984% in Flour, soy, defatted Calcium, Ca +1436% in Flour, soy, defatted Selenium, Se +1331% in Flour, soy, defatted Protein +1245% in Flour, soy, defatted

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