Flour vs Beans

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

Flour, soy, full-fat is higher in more vitamins & minerals

Calories (kcal)

Flour 452
Beans 128

Protein (g)

Flour 38.6
Beans 7.52

Carbs (g)

Flour 27.9
Beans 24.8

Fat (g)

Flour 20.7
Beans 0.100

Fiber (g)

Flour —
Beans 7.30

Quick answers

Which has more protein?

Flour, soy, full-fat — 38.6g vs 7.52g per 100g.

Which has fewer calories?

Beans, adzuki, mature seed, cooked, boiled, with salt — 128 vs 452 kcal per 100g.

Which is more nutrient-dense?

Flour, soy, full-fat 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 452 kcal 128 kcal
Macronutrients
Water 7.85 g 66.3 g
Protein 38.6 g 7.52 g
Total lipid (fat) 20.7 g 0.100 g
Carbohydrate, by difference 27.9 g 24.8 g
Fiber, total dietary — 7.30 g
Fats & Fatty Acids
Fatty acids, total saturated — 0.036 g
Fatty acids, total monounsaturated — 0.009 g
Fatty acids, total trans — 0 g
Cholesterol — 0 mg
Vitamins
Vitamin C, total ascorbic acid — 0 mg
Thiamin (Vitamin B1) 0.362 mg 0.115 mg
Riboflavin (Vitamin B2) 0.363 mg 0.064 mg
Niacin (Vitamin B3) 2.74 mg 0.717 mg
Pantothenic acid (Vitamin B5) — 0.430 mg
Vitamin B-6 — Pyridoxine 0.340 mg 0.096 mg
Biotin (Vitamin B7) — 121 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 258 mg 28.0 mg
Iron, Fe 9.51 mg 2.00 mg
Magnesium, Mg 254 mg 52.0 mg
Phosphorus, P 607 mg 168 mg
Potassium, K 1860 mg 532 mg
Sodium, Na 2.00 mg 244 mg
Zinc, Zn 3.75 mg 1.77 mg
Copper, Cu 1.09 mg 0.298 mg
Manganese, Mn 3.16 mg 0.573 mg
Selenium, Se 14.3 ug 1.20 ug
Other Nutrients
Energy (Atwater General Factors) 452 kcal —
Energy (Atwater Specific Factors) 421 kcal —
Energy 1890 kj 536 kj
Nitrogen 6.18 g —
Ash 4.92 g 1.33 g
Molybdenum, Mo 314 ug —
Folic acid (Vitamin B9 — synthetic) — 121 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) — 121 ug
Retinol — 0 ug
Vitamin A, IU — 6.00 IU
Vitamin D (D2 + D3 — total) — 0 IU
MUFA 18:1 (Omega-9, Oleic acid family) — 0.009 g
Fatty acids, total polyunsaturated — 0.021 g
PUFA 18:2 (Omega-6, Linoleic acid) — 0.021 g
Tryptophan (EAA) 0.450 g 0.072 g
Threonine (EAA) 1.48 g 0.255 g
Isoleucine (EAA, BCAA) 1.74 g 0.300 g
Leucine (EAA, BCAA) 3.06 g 0.632 g
Lysine (EAA) 2.14 g 0.567 g
Methionine (EAA) 0.485 g 0.079 g
Cystine (conditionally essential) — 0.070 g
Phenylalanine (EAA) 2.15 g 0.398 g
Tyrosine (conditionally essential) 1.40 g 0.224 g
Valine (EAA, BCAA) 1.74 g 0.387 g
Arginine (conditionally essential) 2.94 g 0.486 g
Histidine (EAA) 0.950 g 0.198 g
Alanine 2.14 g 0.439 g
Aspartic acid 3.76 g 0.891 g
Glutamic acid 6.80 g 1.17 g
Glycine (conditionally essential) 1.35 g 0.286 g
Proline (conditionally essential) 2.13 g 0.331 g
Serine 2.07 g 0.369 g
Hydroxyproline 0.207 g —
Cysteine 0.765 g —
Daidzein 72.9 mg —
Genistein 98.8 mg —
Isoflavones
Total isoflavones 178 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, full-fat nutrition facts Beans, adzuki, mature seed, cooked, boiled, with salt nutrition facts Compare other foods →

Dig deeper — biggest differences

Selenium, Se +1092% in Flour, soy, full-fat Calcium, Ca +821% in Flour, soy, full-fat Riboflavin (Vitamin B2) +467% in Flour, soy, full-fat Manganese, Mn +451% in Flour, soy, full-fat

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