Wheat Flour vs. Black Beans
Nutrition comparison of Wheat Flour and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and black beans:
- Both wheat flour and black beans are high in dietary fiber.
- Black bean is an excellent source of potassium.
- Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Wheat flour is a great source of protein.
- Wheat flour is an excellent source of iron.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat flour is high in calories and black bean has 75% less calories than wheat flour - wheat flour has 361 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, wheat flour is lighter in protein, heavier in carbs and similar to black beans for fat. Wheat flour has a macronutrient ratio of 14:82:4 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Black Beans | |
|---|---|---|
| Protein | 14% | 26% |
| Carbohydrates | 82% | 71% |
| Fat | 4% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and black bean has 77% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both wheat flour and black beans are high in dietary fiber. Black bean has 188% more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Wheat flour and black beans contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Wheat flour is a great source of protein and it has 99% more protein than black bean - wheat flour has 12g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both wheat flour and black beans are low in saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Black bean has more Vitamin C than wheat flour - black bean has 2.7mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Vitamin A
Black beans and wheat flour contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Wheat flour and black beans contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Wheat flour and black beans contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both wheat flour and black beans contain significant amounts of Vitamin B6.
| Wheat Flour | Black Beans | |
|---|---|---|
| Thiamin | 0.812 MG | 0.14 MG |
| Riboflavin | 0.512 MG | 0.12 MG |
| Niacin | 7.554 MG | 0.62 MG |
| Pantothenic acid | 0.438 MG | 0.184 MG |
| Vitamin B6 | 0.037 MG | 0.055 MG |
| Folate | 183 UG | 61 UG |
Minerals
calcium
Black bean has 133% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 132% more iron than black bean - wheat flour has 4.4mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Black bean is an excellent source of potassium and it has 208% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both wheat flour and black beans contain significant amounts of alpha linoleic acid (ALA).
| Wheat Flour | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.057 G |
| Total | 0.043 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, wheat flour has more linoleic acid than black bean per 100 grams.
| Wheat Flour | Black Beans | |
|---|---|---|
| linoleic acid | 0.685 G | 0.068 G |
| Total | 0.685 G | 0.068 G |
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: Wheat Flour (Wheat flour, white, bread, enriched) and Black Beans (Beans, black turtle, mature seeds, canned) .
Wheat Flour g
()
|
Daily Values (%) |
Black 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 wheat flour or black beans contain more calories in 100 grams?Wheat flour is high in calories and black bean has 80% less calories than wheat flour - wheat flour has 361 calories in 100g and black bean has 91 calories.
Does wheat flour or black beans have more carbohydrates?
By weight, wheat flour is high in carbohydrates and black bean has 80% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does wheat flour or black beans contain more iron?
Wheat flour is an abundant source of iron and it has 130% more iron than black bean - wheat flour has 4.4mg of iron in 100 grams and black bean has 1.9mg of iron.
Does wheat flour or black beans contain more potassium?
Black bean is a rich source of potassium and it has 210% more potassium than wheat flour - wheat flour has 100mg of potassium in 100 grams and black bean has 308mg of potassium.