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.
Detailed nutritional comparison of wheat 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: 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.

Image of Wheat Flour src
Image of Kidney Beans src

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 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 Wheat Flour or Kidney Beans .

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 100g

( 100 g )
Daily Values (%)

Kidney Beans 100g

( 100 g )
361KCAL 18%
198% calories
121KCAL 6%
73G 29%
248% carbohydrates
21G 8%
2.4G 10%
dietary fiber 150%
6G 24%
0.31G >999% sugar
1.7G 3%
83% total fat
0.93G 2%
0.24G 1%
saturated fat 37%
0.33G 2%
0.14G 180% monounsaturated fat 0.05G
0.73G 109% polyunsaturated fat 0.35G
2MG 0.1%
sodium >999%
208MG 14%
Vitamins and Minerals
0.6UG 0.1%
>999% Vitamin A
Vitamin C >999%
0.2MG 0.3%
15MG 2%
calcium 287%
58MG 6%
4.4MG 25%
193% iron
1.5MG 8%
25MG 8%
magnesium 16%
29MG 9%
100MG 4%
potassium 150%
250MG 11%
0.81MG 74%
>999% thiamin (Vit B1)
0.06MG 6%
0.51MG 47%
>999% riboflavin (Vit B2)
0.02MG 1%
7.6MG 54%
>999% niacin (Vit B3)
0.42MG 3%
0.04MG 3%
Vitamin B6 175%
0.11MG 9%
0.44MG 9%
>999% pantothenic acid (Vit B5)
183UG 46%
696% folate (Vit B9)
23UG 6%
0.4MG 3%
>999% Vitamin E
0.03MG 0.2%
0.3UG 0.3%
Vitamin K >999%
5.7UG 6%
12G 24%
48% protein
8.1G 16%
10MG 2%
choline 330%
43MG 10%
0.18MG 15%
copper 56%
0.28MG 24%
0.79MG 44%
108% manganese
0.38MG 21%
97MG 14%
phosphorus 22%
118MG 17%
40UG 72%
>999% selenium
0.85MG 11%
15% zinc
0.74MG 9%
13G Water 431% 69G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

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.