Wheat Flour vs. Kidney Beans
Nutrition comparison of Wheat 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
wheat flour
versus
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and kidney beans:
- Both wheat flour and kidney beans are high in calories, dietary fiber and protein.
- Kidney bean is a great source of calcium and potassium.
- Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and folate, however, kidney bean contains more Vitamin B6.
- Wheat flour is an excellent source of iron.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) 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 wheat flour and kidney beans are high in calories. Wheat flour has 198% more calories than kidney bean - wheat flour has 361 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, wheat flour is lighter in protein, heavier in carbs and similar to kidney beans for fat. Wheat flour has a macronutrient ratio of 14:82:4 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Kidney Beans | |
|---|---|---|
| Protein | 14% | 26% |
| Carbohydrates | 82% | 67% |
| Fat | 4% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and kidney bean has 71% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both wheat flour and kidney beans are high in dietary fiber. Kidney bean has 150% more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Wheat flour and kidney beans contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Both wheat flour and kidney beans are high in protein. Wheat flour has 48% more protein than kidney bean - wheat flour has 12g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both wheat flour and kidney beans are low in saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Kidney beans and wheat flour contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Vitamin A
Wheat flour and kidney beans contain similar amounts of Vitamin A - wheat flour has 0.6ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Wheat flour and kidney beans contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Wheat flour and kidney beans contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and folate, however, kidney bean contains more Vitamin B6.
| Wheat Flour | Kidney Beans | |
|---|---|---|
| Thiamin | 0.812 MG | 0.06 MG |
| Riboflavin | 0.512 MG | 0.015 MG |
| Niacin | 7.554 MG | 0.417 MG |
| Pantothenic acid | 0.438 MG | ~ |
| Vitamin B6 | 0.037 MG | 0.113 MG |
| Folate | 183 UG | 23 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 287% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 194% more iron than kidney bean - wheat flour has 4.4mg 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 150% more potassium than wheat flour - wheat flour has 100mg 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 wheat flour per 100 grams.
| Wheat Flour | Kidney Beans | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.132 G |
| Total | 0.043 G | 0.132 G |
omega 6s
Comparing omega-6 fatty acids, wheat flour has more linoleic acid than kidney bean per 100 grams.
| Wheat Flour | Kidney Beans | |
|---|---|---|
| linoleic acid | 0.685 G | 0.217 G |
| Total | 0.685 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: Wheat Flour (Wheat flour, white, bread, enriched) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Wheat 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 wheat flour or kidney beans contain more calories in 100 grams?Both wheat flour and kidney beans are high in calories. Wheat flour has 200% more calories than kidney bean - wheat flour has 361 calories in 100g and kidney bean has 121 calories.
Does wheat flour or kidney beans have more carbohydrates?
By weight, wheat flour is high in carbohydrates and kidney bean has 70% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does wheat flour or kidney beans contain more iron?
Wheat flour is an abundant source of iron and it has 190% more iron than kidney bean - wheat flour has 4.4mg of iron in 100 grams and kidney bean has 1.5mg of iron.