Flour vs. Kidney Beans
Nutrition comparison of Flour and Kidney Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flour
versus
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and kidney beans:
- Both flour and kidney beans are high in calories, dietary fiber and protein.
- Flour has more thiamin, riboflavin, niacin and pantothenic acid, however, kidney bean contains more Vitamin B6.
- Kidney bean is a great source of calcium and potassium.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flour and kidney beans are high in calories. Flour has 201% more calories than kidney bean - flour has 364 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, flour is lighter in protein, heavier in carbs and lighter in fat compared to kidney beans per calorie. Flour has a macronutrient ratio of 12:86:2 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Kidney Beans | |
|---|---|---|
| Protein | 12% | 26% |
| Carbohydrates | 86% | 67% |
| Fat | 2% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Flour is high in carbohydrates and kidney bean has 73% less carbohydrates than flour - flour has 76.3g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both flour and kidney beans are high in dietary fiber. Kidney bean has 122% more dietary fiber than flour - flour has 2.7g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Flour and kidney beans contain similar amounts of sugar - flour has 0.27g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Both flour and kidney beans are high in protein. Flour has 27% more protein than kidney bean - flour has 10.3g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both flour and kidney beans are low in saturated fat - flour has 0.16g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Kidney beans and flour contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and flour does not contain significant amounts.
Vitamin E
Flour and kidney beans contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Flour and kidney beans contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Flour has more thiamin, riboflavin, niacin and pantothenic acid, however, kidney bean contains more Vitamin B6. Both flour and kidney beans contain significant amounts of folate.
| Flour | Kidney Beans | |
|---|---|---|
| Thiamin | 0.12 MG | 0.06 MG |
| Riboflavin | 0.04 MG | 0.015 MG |
| Niacin | 1.25 MG | 0.417 MG |
| Pantothenic acid | 0.438 MG | ~ |
| Vitamin B6 | 0.044 MG | 0.113 MG |
| Folate | 26 UG | 23 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 287% more calcium than flour - flour has 15mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Flour and kidney beans contain similar amounts of iron - flour has 1.2mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Kidney bean is a great source of potassium and it has 134% more potassium than flour - flour has 107mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kidney bean has more alpha linoleic acid (ALA) than flour per 100 grams.
| Flour | Kidney Beans | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.132 G |
| Total | 0.022 G | 0.132 G |
omega 6s
Comparing omega-6 fatty acids, both flour and kidney beans contain significant amounts of linoleic acid.
| Flour | Kidney Beans | |
|---|---|---|
| linoleic acid | 0.391 G | 0.217 G |
| Total | 0.391 G | 0.217 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 Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Flour g
()
|
Daily Values (%) |
Kidney 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 flour or kidney beans contain more calories in 100 grams?Both flour and kidney beans are high in calories. Flour has 200% more calories than kidney bean - flour has 364 calories in 100g and kidney bean has 121 calories.
Does flour or kidney beans have more carbohydrates?
By weight, flour is high in carbohydrates and kidney bean has 70% fewer carbohydrates than flour - flour has 76.3g of carbs for 100g and kidney bean has 20.8g of carbohydrates.