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  6. Fruit preserves vs. Flour

Fruit preserves vs. Flour — In-Depth Nutrition Comparison

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How are fruit preserves and flour different?

  • Fruit preserves are richer in vitamin C, while flour is higher in vitamin B1, selenium, iron, folate, vitamin B3, vitamin B2, manganese, phosphorus, and vitamin B5.
  • Flour covers your daily need for vitamin B1, 64% more than fruit preserves.
  • Flour has a higher glycemic index (72) than fruit preserves (51).

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

Infographic

Fruit preserves vs Flour infographic
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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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Flour
Flour
9
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 CalciumCalcium +33.3%
Contains more MagnesiumMagnesium +450%
Contains more PotassiumPotassium +39%
Contains more IronIron +846.9%
Contains more CopperCopper +44%
Contains more ZincZinc +1066.7%
Contains more PhosphorusPhosphorus +468.4%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +1605%
Contains more SeleniumSelenium +1595%

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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
Flour
Flour
7
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 EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +4806.3%
Contains more Vitamin B2Vitamin B2 +550%
Contains more Vitamin B3Vitamin B3 +16300%
Contains more Vitamin B5Vitamin B5 +2090%
Contains more Vitamin B6Vitamin B6 +120%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1563.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~10.4mg

All nutrients comparison - raw data values

Nutrient Fruit preserves Flour DV% diff.
Vitamin B1 0.016mg 0.785mg 64%
Selenium 2µg 33.9µg 58%
Iron 0.49mg 4.64mg 52%
Folate 11µg 183µg 43%
Vitamin B3 0.036mg 5.904mg 37%
Vitamin B2 0.076mg 0.494mg 32%
Manganese 0.04mg 0.682mg 28%
Protein 0.37g 10.33g 20%
Phosphorus 19mg 108mg 13%
Vitamin C 8.8mg 0mg 10%
Vitamin B5 0.02mg 0.438mg 8%
Fiber 1.1g 2.7g 6%
Zinc 0.06mg 0.7mg 6%
Copper 0.1mg 0.144mg 5%
Calories 278kcal 364kcal 4%
Magnesium 4mg 22mg 4%
Polyunsaturated fat 0g 0.413g 3%
Carbs 68.86g 76.31g 2%
Vitamin B6 0.02mg 0.044mg 2%
Sodium 32mg 2mg 1%
Fats 0.07g 0.98g 1%
Saturated fat 0.01g 0.155g 1%
Calcium 20mg 15mg 1%
Potassium 77mg 107mg 1%
Net carbs 67.76g 73.61g N/A
Sugar 48.5g 0.27g N/A
Vitamin E 0.12mg 0.06mg 0%
Vitamin K 0µg 0.3µg 0%
Choline 10.2mg 10.4mg 0%
Monounsaturated fat 0.038g 0.087g 0%
Tryptophan 0.008mg 0.127mg 0%
Threonine 0.023mg 0.281mg 0%
Isoleucine 0.017mg 0.357mg 0%
Leucine 0.037mg 0.71mg 0%
Lysine 0.03mg 0.228mg 0%
Methionine 0.001mg 0.183mg 0%
Phenylalanine 0.021mg 0.52mg 0%
Valine 0.021mg 0.415mg 0%
Histidine 0.014mg 0.23mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Flour
Flour
4
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 WaterWater +155.6%
Contains more ProteinProtein +2691.9%
Contains more FatsFats +1300%
Contains more CarbsCarbs +10.8%
Contains more OtherOther +100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 g
Flour
Flour
2
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 less Sat. FatSaturated fat -93.5%
Contains more Mono. FatMonounsaturated fat +128.9%
Contains more Poly. FatPolyunsaturated fat +∞%

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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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.