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.
Detailed nutritional comparison of flour and pinto 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 Pinto Beans (Beans, pinto, canned, drained solids) . Have a correction or suggestions? Shoot us an email.


Image of Flour src
Image of Pinto Beans src

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 12:86:3 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 3% 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 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 Pinto Beans .

Note: The specific food items compared are: Flour (Wheat flour, white, all-purpose, unenriched) and Pinto Beans (Beans, pinto, canned, drained solids) .

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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.

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