Wheat Flour vs. Pinto Beans

Nutrition comparison of Wheat 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 wheat flour versus pinto beans (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in wheat flour and pinto beans:

  • Both wheat flour and pinto beans are high in calories and dietary fiber.
  • Pinto bean is a great source of potassium.
  • Pinto bean is an excellent source of calcium.
  • Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Wheat flour is a great source of protein.
  • Wheat flour is an excellent source of iron.
Detailed nutritional comparison of wheat 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: Wheat Flour (Wheat flour, white, bread, enriched) and Pinto Beans (Beans, pinto, canned, drained solids) . Have a correction or suggestions? Shoot us an email.


Image of Wheat Flour src
Image of Pinto Beans src

Calories and Carbs

calories

Both wheat flour and pinto beans are high in calories. Wheat flour has 217% more calories than pinto bean - wheat flour has 361 calories per 100 grams and pinto bean has 114 calories.

For macronutrient ratios, wheat flour is lighter in protein, heavier in carbs and similar to pinto beans for fat. Wheat flour has a macronutrient ratio of 14:82:4 and for pinto beans, 24:69:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Flour Pinto Beans
Protein 14% 24%
Carbohydrates 82% 69%
Fat 4% 7%
Alcohol ~ ~

carbohydrates

Wheat flour is high in carbohydrates and pinto bean has 72% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.

dietary fiber

Both wheat flour and pinto beans are high in dietary fiber. Pinto bean has 129% more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.

sugar

Wheat flour and pinto beans contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and pinto bean has 0.54g of sugar.

Protein

protein

Wheat flour is a great source of protein and it has 71% more protein than pinto bean - wheat flour has 12g of protein per 100 grams and pinto bean has 7g of protein.

Fat

saturated fat

Both wheat flour and pinto beans are low in saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.

Vitamins

Vitamin C

Pinto beans and wheat flour contain similar amounts of Vitamin C - pinto bean has 0.1mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.

Vitamin A

Wheat flour and pinto beans contain similar amounts of Vitamin A - wheat flour has 0.6ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.

Vitamin E

Wheat flour has more Vitamin E than pinto bean - wheat flour has 0.4mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.

Vitamin K

Wheat flour and pinto beans contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.

The B Vitamins

Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Wheat Flour Pinto Beans
Thiamin 0.812 MG 0.052 MG
Riboflavin 0.512 MG 0.019 MG
Niacin 7.554 MG 0.272 MG
Pantothenic acid 0.438 MG ~
Vitamin B6 0.037 MG ~
Folate 183 UG 24 UG

Minerals

calcium

Pinto bean is an excellent source of calcium and it has 320% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and pinto bean has 63mg of calcium.

iron

Wheat flour is an excellent source of iron and it has 232% more iron than pinto bean - wheat flour has 4.4mg 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 174% more potassium than wheat flour - wheat flour has 100mg 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 wheat flour per 100 grams.

Wheat Flour Pinto Beans
alpha linoleic acid 0.043 G 0.158 G
Total 0.043 G 0.158 G

omega 6s

Comparing omega-6 fatty acids, wheat flour has more linoleic acid than pinto bean per 100 grams.

Wheat Flour Pinto Beans
linoleic acid 0.685 G 0.115 G
Total 0.685 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 Wheat Flour or Pinto Beans .

Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Pinto Beans (Beans, pinto, canned, drained solids) .

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FAQ

Does wheat flour or pinto beans contain more calories in 100 grams?
Both wheat flour and pinto beans are high in calories. Wheat flour has 220% more calories than pinto bean - wheat flour has 361 calories in 100g and pinto bean has 114 calories.

Does wheat flour or pinto beans have more carbohydrates?
By weight, wheat flour is high in carbohydrates and pinto bean has 70% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and pinto bean has 20.2g of carbohydrates.

Does wheat flour or pinto beans contain more calcium?
Pinto bean is a rich source of calcium and it has 320% more calcium than wheat flour - wheat flour has 15mg of calcium in 100 grams and pinto bean has 63mg of calcium.

Does wheat flour or pinto beans contain more iron?
Wheat flour is an abundant source of iron and it has 230% more iron than pinto bean - wheat flour has 4.4mg of iron in 100 grams and pinto bean has 1.3mg of iron.

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