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Table salt vs. Flour — In-Depth Nutrition Comparison

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How are Table salt and Flour different?

  • Flour is higher than Table salt in Vitamin B1, Selenium, Iron, Folate, Vitamin B2, Vitamin B3, Manganese, Phosphorus, and Copper.
  • Table salt covers your daily need of Sodium 1685% more than Flour.
  • Flour is lower in Sodium.

Salt, table and Wheat flour, white, all-purpose, enriched, bleached types were used in this article.

Infographic

Table salt vs Flour infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +60%
Contains more Iron +1306.1%
Contains more Magnesium +2100%
Contains more Phosphorus +∞%
Contains more Potassium +1237.5%
Contains less Sodium -100%
Contains more Zinc +600%
Contains more Copper +380%
Contains more Manganese +582%
Contains more Selenium +33800%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 13% 1% 0% 1% 5056% 3% 10% 14% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +60%
Contains more Iron +1306.1%
Contains more Magnesium +2100%
Contains more Phosphorus +∞%
Contains more Potassium +1237.5%
Contains less Sodium -100%
Contains more Zinc +600%
Contains more Copper +380%
Contains more Manganese +582%
Contains more Selenium +33800%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
8
Flour
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +21595.7%
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Carbs +∞%
Contains more Water +5860%
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Other +21595.7%
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Carbs +∞%
Contains more Water +5860%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Table salt Flour
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Table salt Flour Opinion
Net carbs 0g 73.61g Flour
Protein 0g 10.33g Flour
Fats 0g 0.98g Flour
Carbs 0g 76.31g Flour
Calories 0kcal 364kcal Flour
Sugar 0g 0.27g Table salt
Fiber 0g 2.7g Flour
Calcium 24mg 15mg Table salt
Iron 0.33mg 4.64mg Flour
Magnesium 1mg 22mg Flour
Phosphorus 0mg 108mg Flour
Potassium 8mg 107mg Flour
Sodium 38758mg 2mg Flour
Zinc 0.1mg 0.7mg Flour
Copper 0.03mg 0.144mg Flour
Manganese 0.1mg 0.682mg Flour
Selenium 0.1µg 33.9µg Flour
Vitamin E 0mg 0.06mg Flour
Vitamin B1 0mg 0.785mg Flour
Vitamin B2 0mg 0.494mg Flour
Vitamin B3 0mg 5.904mg Flour
Vitamin B5 0mg 0.438mg Flour
Vitamin B6 0mg 0.044mg Flour
Folate 0µg 183µg Flour
Vitamin K 0µg 0.3µg Flour
Tryptophan 0mg 0.127mg Flour
Threonine 0mg 0.281mg Flour
Isoleucine 0mg 0.357mg Flour
Leucine 0mg 0.71mg Flour
Lysine 0mg 0.228mg Flour
Methionine 0mg 0.183mg Flour
Phenylalanine 0mg 0.52mg Flour
Valine 0mg 0.415mg Flour
Histidine 0mg 0.23mg Flour
Saturated Fat 0g 0.155g Table salt
Monounsaturated Fat 0g 0.087g Flour
Polyunsaturated fat 0g 0.413g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Table salt Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
0%
Table salt
50%
Flour
Minerals Daily Need Coverage Score
510%
Table salt
59%
Flour

Comparison summary

Which food is lower in Sugar?
Table salt
Table salt is lower in Sugar (difference - 0.27g)
Which food is lower in Saturated Fat?
Table salt
Table salt is lower in Saturated Fat (difference - 0.155g)
Which food is lower in glycemic index?
Table salt
Table salt is lower in glycemic index (difference - 72)
Which food is cheaper?
Table salt
Table salt is cheaper (difference - $0.9)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 38756mg)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/nutrients
  2. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.