Lets compare vitamin content per 100 grams of Whole Wheat Flour vs California Red Kidney Beans:
Whole-grain Wheat Flour has 2.4 times more Vitamin B3 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.3 times more Vitamin B2, 1.3 times more Vitamin B5, 9 times more Vitamin B9 and more Vitamin C than Whole-grain Wheat Flour.
Both Whole-grain Wheat Flour and Raw California Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B6 per 100 g.
Both Whole-grain Wheat Flour as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Whole Wheat Flour vs California Red Kidney Beans:
Whole-grain Wheat Flour has 4.1 times more Manganese and 19.3 times more Selenium than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 5.7 times more Calcium, 2.7 times more Copper, 2.6 times more Iron and 4.1 times more Potassium than Whole-grain Wheat Flour.
Both Whole-grain Wheat Flour and Raw California Red Kidney Beans have similar amounts of Magnesium, Phosphorus and Zinc per 100 g.
Comparison of macro-nutrients per 100 grams:
Whole-grain Wheat Flour has 10 times more Fat, 11.9 times more Saturated Fat, 20.2 times more Omega 6 and 1.2 times more Carbohydrate than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2.3 times more Fiber and 1.8 times more Protein than Whole-grain Wheat Flour.
Both Whole-grain Wheat Flour and Raw California Red Kidney Beans have similar amounts of Energy and Omega 3 per 100 g.
Both Whole-grain Wheat Flour as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.