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.
Detailed nutritional comparison of flour and kidney 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 Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) . Have a correction or suggestions? Shoot us an email.


Image of Flour src
Image of Kidney Beans src

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 12:86:3 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 3% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Flour or Kidney Beans .

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) .

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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.

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