Flour vs. Black Beans

Nutrition comparison of 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 flour versus black beans (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in flour and black beans:

  • Both flour and black beans are high in dietary fiber.
  • Black bean has more riboflavin and folate, however, flour contains more niacin and pantothenic acid.
  • Black bean is an excellent source of potassium.
  • Flour is a great source of protein.
Detailed nutritional comparison of flour and black beans is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.


Image of Flour src
Image of Black Beans src

Calories and Carbs

calories

Flour is high in calories and black bean has 75% less calories than flour - flour has 364 calories per 100 grams and black bean has 91 calories.

For macronutrient ratios, flour is lighter in protein, heavier in carbs and similar to black beans for fat. Flour has a macronutrient ratio of 12:86:2 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Flour Black Beans
Protein 12% 26%
Carbohydrates 86% 71%
Fat 2% 3%
Alcohol ~ ~

carbohydrates

Flour is high in carbohydrates and black bean has 78% less carbohydrates than flour - flour has 76.3g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.

dietary fiber

Both flour and black beans are high in dietary fiber. Black bean has 156% more dietary fiber than flour - flour has 2.7g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.

sugar

Flour and black beans contain similar amounts of sugar - flour has 0.27g of sugar per 100 grams and black bean has 0.23g of sugar.

Protein

protein

Flour is a great source of protein and it has 71% more protein than black bean - flour has 10.3g of protein per 100 grams and black bean has 6g of protein.

Fat

saturated fat

Both flour and black beans are low in saturated fat - flour has 0.16g 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 flour - black bean has 2.7mg of Vitamin C per 100 grams and flour does not contain significant amounts.

Vitamin A

Black beans and flour contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and flour does not contain significant amounts.

Vitamin E

Flour and black beans contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.

Vitamin K

Flour and black beans contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.

The B Vitamins

Black bean has more riboflavin and folate, however, flour contains more niacin and pantothenic acid. Both flour and black beans contain significant amounts of thiamin and Vitamin B6.

Flour Black Beans
Thiamin 0.12 MG 0.14 MG
Riboflavin 0.04 MG 0.12 MG
Niacin 1.25 MG 0.62 MG
Pantothenic acid 0.438 MG 0.184 MG
Vitamin B6 0.044 MG 0.055 MG
Folate 26 UG 61 UG

Minerals

calcium

Black bean has 133% more calcium than flour - flour has 15mg of calcium per 100 grams and black bean has 35mg of calcium.

iron

Black bean has 62% more iron than flour - flour has 1.2mg 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 188% more potassium than flour - flour has 107mg of potassium per 100 grams and black bean has 308mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, black bean has more alpha linoleic acid (ALA) than flour per 100 grams.

Flour Black Beans
alpha linoleic acid 0.022 G 0.057 G
Total 0.022 G 0.057 G

omega 6s

Comparing omega-6 fatty acids, flour has more linoleic acid than black bean per 100 grams.

Flour Black Beans
linoleic acid 0.391 G 0.068 G
Total 0.391 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: Flour (Wheat flour, white, all-purpose, unenriched) and Black Beans (Beans, black turtle, mature seeds, canned) .

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FAQ

Does flour or black beans contain more calories in 100 grams?
Flour is high in calories and black bean has 80% less calories than flour - flour has 364 calories in 100g and black bean has 91 calories.

Does flour or black beans have more carbohydrates?
By weight, flour is high in carbohydrates and black bean has 80% fewer carbohydrates than flour - flour has 76.3g of carbs for 100g and black bean has 16.6g of carbohydrates.

Does flour or black beans contain more potassium?
Black bean is a rich source of potassium and it has 190% more potassium than flour - flour has 107mg of potassium in 100 grams and black bean has 308mg of potassium.

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