Whole-wheat flour vs Black Beans: Difference, Benefits, More

Although whole-wheat flour and black beans belong to different food groups, while whole-wheat flour belong is a grain, and black beans belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares whole-wheat flour and black beans, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how whole-wheat flour and black beans compare specifically.

Whole-wheat flour

Whole-grain wheat flour (Triticum aestivum) is made by grinding the entire wheat kernel into a fine powder. It is considered a whole grain because it contains all three parts of the wheat kernel: the bran, germ, and endosperm.

It is a good source of dietary fibers, vitamins, minerals, and antioxidants, including B vitamins, iron, zinc, and magnesium. It also contains antioxidants such as phenolic acids and flavonoids that have been linked to various health benefits, including improved heart health and blood sugar control.

Whole-grain wheat flour is commonly used in baking bread, pastries, and other baked goods and can also be used as a thickener for soups and sauces. It is a healthier option than refined flour as it retains all the nutrients from the wheat kernel and provides more fiber.

Whole-wheat flour is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E.

Black Beans

Black beans (Phaseolus vulgaris) are a type of legume that are native to Central and South America.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content and rich, nutty flavor.

Black beans are also a good source of antioxidants. They have been shown to have a number of potential health benefits, including reducing the risk of certain types of cancer and helping to lower cholesterol levels.

They are easy to incorporate into a wide range of recipes and can be enjoyed in dishes such as black bean soup, burritos, and salads.

Black Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin K.

Whole-wheat flour vs Black Beans Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing whole-wheat flour vs black beans.

This comparison will start by comparing the caloric value of whole-wheat flour and black beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Whole-wheat flour vs Black Beans Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing whole-wheat flour vs black beans for weight loss, whole-wheat flour is slightly lower in calories, with 340 calories per 100 grams, compared to 341 calories per 100 grams of black beans.

However, both whole-wheat flour and black beans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Whole-wheat flour vs Black Beans Protein

Legumes and most legume products, including whole-wheat flour and black beans, are important sources of plant-based protein.

Black Beans offer around 39% more protein than whole-wheat flour.

Black Beans have 21.6 grams of protein per 100 grams, while whole-wheat flour has 13.2 grams of protein per 100 grams.

Whole-wheat flour vs Black Beans Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in whole-wheat flour and black beans.

The total amount of carbohydrates is around 13% higher in whole-wheat flour than in black beans. It have 72 grams per 100 grams, compared to 62.4 grams in black beans.

There’s less sugar in whole-wheat flour than in black beans, 83% precisely.

One handful of whole-wheat flour (28 grams) contains 0.1 grams of sugar, while the same amount of black beans contains 0.6 grams.

Lastly, let’s take a look at the dietary fiber in whole-wheat flour and black beans.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 4.3 grams of fiber per portion, black beans are a better source of fiber than whole-wheat flour which offer 3 grams per portion.

Whole-wheat flour vs Black Beans Fats

Like most other grains and legumes, with the exception of lupins and peanuts, whole-wheat flour and black beans are low in fat.

Fats in whole-wheat flour and black beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in whole-wheat flour and black beans:

• Whole-wheat flour: 2.5 grams per 100 grams
• Black Beans: 1.4 per 100 grams

Speaking of saturated fats, whole-wheat flour and black beans contain the same amount of saturated fats, 0.4 grams per 100 grams.

Whole-wheat flour vs Black Beans Vitamins Content

This section will discuss the vitamin content of whole-wheat flour and black beans.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Whole-wheat flour has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin K.

However, black beans have a higher amount of vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin E.

Whole-wheat flour and black beans contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins whole-wheat flour and black beans contain side by side, so you can easily compare them.

Whole-wheat flour vs Black Beans Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the whole-wheat flour and black beans comparison focuses on their mineral content.

Whole-wheat flour is a better source of calcium, copper, iron, magnesium, potassium, sodium, and zinc than black beans.

On the other hand, black beans are a higher amount of manganese, phosphorus, and selenium.

Whole-wheat flour and black beans contain the same amount of fluoride.

Check out the table below to learn how whole-wheat flour and black beans compare when it comes to mineral content.

The Final Word

Whole-wheat flour and black beans are highly nutritious and a great addition to a plant-based diet.

Both whole-wheat flour and black beans are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.