Whole-wheat flour vs White Beans: Which Is Healthier?
Although whole-wheat flour and white beans belong to different food groups, while whole-wheat flour belong is a grain, and white 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 white 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 white beans compare specifically.
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.
White beans (Phaseolus vulgaris), also known as navy beans or haricot beans, are a type of legume native to South America.
They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their mild, slightly nutty flavor.
White beans are also a good source of several important nutrients, including potassium, iron, and B vitamins.
They can be enjoyed in a variety of dishes, such as white bean soup, salad, and dips.
In addition to being a nutritious food, white beans have been shown to have a number of potential health benefits.
They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.
White Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin K.
Whole-wheat flour vs White 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 white beans.
This comparison will start by comparing the caloric value of whole-wheat flour and white beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Whole-wheat flour||White Beans|
|Energy||340 kcal||333 kcal|
|Carbs||72 g||60.3 g|
|Sugar||0.41 g||2.11 g|
|Fiber||10.7 g||15.2 g|
|Protein||13.2 g||23.4 g|
|Fat||2.5 g||0.85 g|
|Saturated Fat||0.43 g||0.219 g|
Whole-wheat flour vs White 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 white beans vs whole-wheat flour for weight loss, white beans are slightly lower in calories, with 333 calories per 100 grams, compared to 340 calories per 100 grams of whole-wheat flour.
However, both whole-wheat flour and white 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 White Beans Protein
Legumes and most legume products, including whole-wheat flour and white beans, are important sources of plant-based protein.
White Beans offer around 44% more protein than whole-wheat flour.
White Beans have 23.4 grams of protein per 100 grams, while whole-wheat flour has 13.2 grams of protein per 100 grams.
Whole-wheat flour vs White 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 white beans.
The total amount of carbohydrates is around 16% higher in whole-wheat flour than in white beans. It have 72 grams per 100 grams, compared to 60.3 grams in white beans.
There’s less sugar in whole-wheat flour than in white beans, 83% precisely.
One handful of whole-wheat flour (28 grams) contains 0.1 grams of sugar, while the same amount of white beans contains 0.6 grams.
Lastly, let’s take a look at the dietary fiber in whole-wheat flour and white 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, white beans are a better source of fiber than whole-wheat flour which offer 3 grams per portion.
Whole-wheat flour vs White Beans Fats
Like most other grains and legumes, with the exception of lupins and peanuts, whole-wheat flour and white beans are low in fat.
Fats in whole-wheat flour and white beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in whole-wheat flour and white beans:
- Whole-wheat flour: 2.5 grams per 100 grams
- White Beans: 0.9 per 100 grams
Speaking of saturated fats, white beans are 50% lower in saturated fats.
White Beans and whole-wheat flour contain 0.2 grams and 0.4 grams of saturated fat per 100 grams, respectively.
Whole-wheat flour vs White Beans Vitamins Content
This section will discuss the vitamin content of whole-wheat flour and white 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 B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin K.
However, white beans have a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin E.
Whole-wheat flour and white 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 white beans contain side by side, so you can easily compare them.
|Whole-wheat flour||White Beans|
|Vitamin A||9 IU||0|
|Vitamin B1 (Thiamine)||0.502 mg||0.437 mg|
|Vitamin B2 (Riboflavin)||0.165 mg||0.146 mg|
|Vitamin B3 (Niacin)||4.96 mg||0.479 mg|
|Vitamin B5 (Pantothenic acid)||0.603 mg||0.732 mg|
|Vitamin B6 (Pyroxidine)||0.407 mg||0.318 mg|
|Vitamin B9 (Folate)||44 µg||388 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.71 mg||0.21 mg|
|Vitamin K||1.9 µg||5.6 µg|
Whole-wheat flour vs White 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 white beans comparison focuses on their mineral content.
Whole-wheat flour is a better source of calcium, copper, fluoride, iron, magnesium, potassium, sodium, and zinc than white beans.
On the other hand, white beans are a higher amount of manganese, phosphorus, and selenium.
Check out the table below to learn how whole-wheat flour and white beans compare when it comes to mineral content.
|Whole-wheat flour||White Beans|
|Calcium||34 mg||240 mg|
|Copper||0.41 mg||0.984 mg|
|Iron||3.6 mg||10.4 mg|
|Magnesium||137 mg||190 mg|
|Manganese||4.07 mg||1.8 mg|
|Phosphorus||357 mg||301 mg|
|Potassium||363 mg||1800 mg|
|Selenium||61.8 µg||12.8 µg|
|Sodium||2 mg||16 mg|
|Zinc||2.6 mg||3.67 mg|
The Final Word
Whole-wheat flour and white beans are highly nutritious and a great addition to a plant-based diet.
Both whole-wheat flour and white 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.
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