Flour vs. Pinto Beans
Nutrition comparison of Flour and Pinto Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flour
versus
pinto beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and pinto beans:
- Both flour and pinto beans are high in calories and dietary fiber.
- Flour has more thiamin, niacin, pantothenic acid and Vitamin B6.
- Flour is a great source of protein.
- Pinto bean is a great source of potassium.
- Pinto bean is an excellent source of calcium.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Pinto Beans (Beans, pinto, canned, drained solids) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flour and pinto beans are high in calories. Flour has 219% more calories than pinto bean - flour has 364 calories per 100 grams and pinto bean has 114 calories.
For macronutrient ratios, flour is lighter in protein, heavier in carbs and lighter in fat compared to pinto beans per calorie. Flour has a macronutrient ratio of 12:86:2 and for pinto beans, 24:69:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Pinto Beans | |
|---|---|---|
| Protein | 12% | 24% |
| Carbohydrates | 86% | 69% |
| Fat | 2% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Flour is high in carbohydrates and pinto bean has 74% less carbohydrates than flour - flour has 76.3g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.
dietary fiber
Both flour and pinto beans are high in dietary fiber. Pinto bean has 104% more dietary fiber than flour - flour has 2.7g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.
sugar
Flour and pinto beans contain similar amounts of sugar - flour has 0.27g of sugar per 100 grams and pinto bean has 0.54g of sugar.
Protein
protein
Flour is a great source of protein and it has 48% more protein than pinto bean - flour has 10.3g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Both flour and pinto beans are low in saturated fat - flour has 0.16g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
Vitamins
Vitamin C
Pinto beans and flour contain similar amounts of Vitamin C - pinto bean has 0.1mg of Vitamin C per 100 grams and flour does not contain significant amounts.
Vitamin E
Flour and pinto beans contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
Vitamin K
Flour and pinto beans contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Flour has more thiamin, niacin, pantothenic acid and Vitamin B6. Both flour and pinto beans contain significant amounts of riboflavin and folate.
| Flour | Pinto Beans | |
|---|---|---|
| Thiamin | 0.12 MG | 0.052 MG |
| Riboflavin | 0.04 MG | 0.019 MG |
| Niacin | 1.25 MG | 0.272 MG |
| Pantothenic acid | 0.438 MG | ~ |
| Vitamin B6 | 0.044 MG | ~ |
| Folate | 26 UG | 24 UG |
Minerals
calcium
Pinto bean is an excellent source of calcium and it has 320% more calcium than flour - flour has 15mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Flour and pinto beans contain similar amounts of iron - flour has 1.2mg of iron per 100 grams and pinto bean has 1.3mg of iron.
potassium
Pinto bean is a great source of potassium and it has 156% more potassium than flour - flour has 107mg of potassium per 100 grams and pinto bean has 274mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pinto bean has more alpha linoleic acid (ALA) than flour per 100 grams.
| Flour | Pinto Beans | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.158 G |
| Total | 0.022 G | 0.158 G |
omega 6s
Comparing omega-6 fatty acids, flour has more linoleic acid than pinto bean per 100 grams.
| Flour | Pinto Beans | |
|---|---|---|
| linoleic acid | 0.391 G | 0.115 G |
| Total | 0.391 G | 0.115 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 Pinto Beans (Beans, pinto, canned, drained solids) .
Flour g
()
|
Daily Values (%) |
Pinto Beans g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 pinto beans contain more calories in 100 grams?Both flour and pinto beans are high in calories. Flour has 220% more calories than pinto bean - flour has 364 calories in 100g and pinto bean has 114 calories.
Does flour or pinto beans have more carbohydrates?
By weight, flour is high in carbohydrates and pinto bean has 70% fewer carbohydrates than flour - flour has 76.3g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does flour or pinto beans contain more calcium?
Pinto bean is a rich source of calcium and it has 320% more calcium than flour - flour has 15mg of calcium in 100 grams and pinto bean has 63mg of calcium.