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 237

Protein (g)

Flour 38.6
Beans 3.80

Carbs (g)

Flour 27.9
Beans 55.0

Fat (g)

Flour 20.7
Beans 0.030

Fiber (g)

Flour —
Beans —

Quick answers

Which has more protein?

Flour, soy, full-fat — 38.6g vs 3.80g per 100g.

Which has fewer calories?

Beans, adzuki, mature seeds, canned, sweetened — 237 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 237 kcal
Macronutrients
Water 7.85 g 40.6 g
Protein 38.6 g 3.80 g
Total lipid (fat) 20.7 g 0.030 g
Carbohydrate, by difference 27.9 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) 0.362 mg 0.101 mg
Riboflavin (Vitamin B2) 0.363 mg 0.056 mg
Niacin (Vitamin B3) 2.74 mg 0.631 mg
Pantothenic acid (Vitamin B5) — 0.378 mg
Vitamin B-6 — Pyridoxine 0.340 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 258 mg 22.0 mg
Iron, Fe 9.51 mg 1.13 mg
Magnesium, Mg 254 mg 31.0 mg
Phosphorus, P 607 mg 74.0 mg
Potassium, K 1860 mg 119 mg
Sodium, Na 2.00 mg 218 mg
Zinc, Zn 3.75 mg 1.56 mg
Copper, Cu 1.09 mg 0.265 mg
Manganese, Mn 3.16 mg 0.504 mg
Selenium, Se 14.3 ug 3.20 ug
Other Nutrients
Energy (Atwater General Factors) 452 kcal —
Energy (Atwater Specific Factors) 421 kcal —
Energy 1890 kj 992 kj
Nitrogen 6.18 g —
Ash 4.92 g 0.580 g
Molybdenum, Mo 314 ug —
Folic acid (Vitamin B9 — synthetic) — 107 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) — 107 ug
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) 0.450 g 0.036 g
Threonine (EAA) 1.48 g 0.129 g
Isoleucine (EAA, BCAA) 1.74 g 0.151 g
Leucine (EAA, BCAA) 3.06 g 0.319 g
Lysine (EAA) 2.14 g 0.286 g
Methionine (EAA) 0.485 g 0.040 g
Cystine (conditionally essential) — 0.035 g
Phenylalanine (EAA) 2.15 g 0.201 g
Tyrosine (conditionally essential) 1.40 g 0.113 g
Valine (EAA, BCAA) 1.74 g 0.196 g
Arginine (conditionally essential) 2.94 g 0.246 g
Histidine (EAA) 0.950 g 0.100 g
Alanine 2.14 g 0.222 g
Aspartic acid 3.76 g 0.451 g
Glutamic acid 6.80 g 0.593 g
Glycine (conditionally essential) 1.35 g 0.145 g
Proline (conditionally essential) 2.13 g 0.167 g
Serine 2.07 g 0.187 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 seeds, canned, sweetened nutrition facts Compare other foods →

Dig deeper — biggest differences

Potassium, K +1463% in Flour, soy, full-fat Calcium, Ca +1073% in Flour, soy, full-fat Protein +916% in Flour, soy, full-fat Iron, Fe +742% in Flour, soy, full-fat

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