Whole Wheat Flour vs. Pinto Beans
Nutrition comparison of Whole 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
whole 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 whole wheat flour and pinto beans:
- Both whole wheat flour and pinto beans are high in calories, dietary fiber and potassium.
- Pinto bean is an excellent source of calcium.
- Whole wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Whole wheat flour is a great source of protein.
- Whole wheat flour is an excellent source of iron.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Pinto Beans (Beans, pinto, canned, drained solids) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat flour and pinto beans are high in calories. Whole wheat flour has 191% more calories than pinto bean - whole wheat flour has 332 calories per 100 grams and pinto bean has 114 calories.
For macronutrient ratios, whole wheat flour is lighter in protein, heavier in carbs and similar to pinto beans for fat. Whole wheat flour has a macronutrient ratio of 11:84:5 and for pinto beans, 24:69:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Pinto Beans | |
|---|---|---|
| Protein | 11% | 24% |
| Carbohydrates | 84% | 69% |
| Fat | 5% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and pinto bean has 73% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.
dietary fiber
Both whole wheat flour and pinto beans are high in dietary fiber. Whole wheat flour has 138% more dietary fiber than pinto bean - whole wheat flour has 13.1g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.
sugar
Whole wheat flour and pinto beans contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and pinto bean has 0.54g of sugar.
Protein
protein
Whole wheat flour is a great source of protein and it has 37% more protein than pinto bean - whole wheat flour has 9.6g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Both whole wheat flour and pinto beans are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
Vitamins
Vitamin C
Pinto beans and whole wheat flour contain similar amounts of Vitamin C - pinto bean has 0.1mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Whole wheat flour and pinto beans contain similar amounts of Vitamin A - whole wheat flour has 2.7ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.
Vitamin E
Whole wheat flour has more Vitamin E than pinto bean - whole wheat flour has 0.53mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
Vitamin K
Whole wheat flour and pinto beans contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Whole wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both whole wheat flour and pinto beans contain significant amounts of folate.
| Whole Wheat Flour | Pinto Beans | |
|---|---|---|
| Thiamin | 0.297 MG | 0.052 MG |
| Riboflavin | 0.188 MG | 0.019 MG |
| Niacin | 5.347 MG | 0.272 MG |
| Pantothenic acid | 1.011 MG | ~ |
| Vitamin B6 | 0.191 MG | ~ |
| Folate | 28 UG | 24 UG |
Minerals
calcium
Pinto bean is an excellent source of calcium and it has 91% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 179% more iron than pinto bean - whole wheat flour has 3.7mg of iron per 100 grams and pinto bean has 1.3mg of iron.
potassium
Both whole wheat flour and pinto beans are high in potassium. Whole wheat flour has 44% more potassium than pinto bean - whole wheat flour has 394mg of potassium per 100 grams and pinto bean has 274mg of potassium.
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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Pinto Beans (Beans, pinto, canned, drained solids) .
Whole Wheat Flour g
()
|
Daily Values (%) |
Pinto 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 whole wheat flour or pinto beans contain more calories in 100 grams?Both whole wheat flour and pinto beans are high in calories. Whole wheat flour has 190% more calories than pinto bean - whole wheat flour has 332 calories in 100g and pinto bean has 114 calories.
Does whole wheat flour or pinto beans have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and pinto bean has 70% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does whole wheat flour or pinto beans contain more calcium?
Pinto bean is a rich source of calcium and it has 90% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium in 100 grams and pinto bean has 63mg of calcium.
Does whole wheat flour or pinto beans contain more iron?
Whole wheat flour is an abundant source of iron and it has 180% more iron than pinto bean - whole wheat flour has 3.7mg of iron in 100 grams and pinto bean has 1.3mg of iron.
Does whole wheat flour or pinto beans contain more potassium?
Both whole wheat flour and pinto beans are high in potassium. Whole wheat flour has 40% more potassium than pinto bean - whole wheat flour has 394mg of potassium in 100 grams and pinto bean has 274mg of potassium.