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Chestnut vs. Flour — In-Depth Nutrition Comparison

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Important differences between chestnut and flour

  • Chestnut has more copper, vitamin C, potassium, vitamin B6, and magnesium; however, flour is richer in vitamin B1, iron, folate, vitamin B3, and vitamin B2.
  • Flour's daily need coverage for vitamin B1 is 53% more.
  • Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of chestnut is 54.

The food varieties used in the comparison are Nuts, chestnuts, european, boiled and steamed and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Chestnut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
Flour
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +206.7%
Contains more PotassiumPotassium +568.2%
Contains more CopperCopper +227.8%
Contains more ManganeseManganese +25.2%
Contains more IronIron +168.2%
Contains more ZincZinc +180%
Contains less SodiumSodium -92.6%
~equal in Phosphorus ~108mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 0%
Flour
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +429.5%
Contains more Vitamin B1Vitamin B1 +430.4%
Contains more Vitamin B2Vitamin B2 +375%
Contains more Vitamin B3Vitamin B3 +707.7%
Contains more Vitamin B5Vitamin B5 +38.6%
Contains more FolateFolate +381.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
Flour
2
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 FatsFats +40.8%
Contains more WaterWater +471.7%
Contains more OtherOther +54.3%
Contains more ProteinProtein +416.5%
Contains more CarbsCarbs +174.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 g
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +447.1%
Contains more Poly. FatPolyunsaturated fat +32%
Contains less Sat. FatSaturated fat -40.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chestnut Flour DV% diff.
Selenium 33.9µg 62%
Vitamin B1 0.148mg 0.785mg 53%
Copper 0.472mg 0.144mg 36%
Folate 38µg 183µg 36%
Iron 1.73mg 4.64mg 36%
Vitamin B3 0.731mg 5.904mg 32%
Vitamin C 26.7mg 0mg 30%
Vitamin B2 0.104mg 0.494mg 30%
Potassium 715mg 107mg 18%
Protein 2g 10.33g 17%
Carbs 27.76g 76.31g 16%
Vitamin B6 0.233mg 0.044mg 15%
Calories 131kcal 364kcal 12%
Fiber 2.7g 11%
Magnesium 54mg 22mg 8%
Manganese 0.854mg 0.682mg 7%
Zinc 0.25mg 0.7mg 4%
Calcium 46mg 15mg 3%
Vitamin B5 0.316mg 0.438mg 2%
Choline 10.4mg 2%
Polyunsaturated fat 0.545g 0.413g 1%
Monounsaturated fat 0.476g 0.087g 1%
Phosphorus 99mg 108mg 1%
Fats 1.38g 0.98g 1%
Sodium 27mg 2mg 1%
Net carbs 27.76g 73.61g N/A
Sugar 0.27g N/A
Vitamin E 0.06mg 0%
Vitamin A 1µg 0µg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.26g 0.155g 0%
Tryptophan 0.022mg 0.127mg 0%
Threonine 0.071mg 0.281mg 0%
Isoleucine 0.079mg 0.357mg 0%
Leucine 0.118mg 0.71mg 0%
Lysine 0.118mg 0.228mg 0%
Methionine 0.047mg 0.183mg 0%
Phenylalanine 0.084mg 0.52mg 0%
Valine 0.112mg 0.415mg 0%
Histidine 0.055mg 0.23mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chestnut Flour
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
20%
Chestnut
46%
Flour
Minerals Daily Need Coverage Score
50%
Chestnut
59%
Flour

Comparison summary

Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 25mg)
Which food is lower in Saturated fat?
Flour
Flour is lower in Saturated fat (difference - 0.105g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $2)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food is lower in Sugar?
Chestnut
Chestnut is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Chestnut
Chestnut is lower in glycemic index (difference - 18)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.