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Minestrone vs. Flour — In-Depth Nutrition Comparison

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Differences between minestrone and flour

  • Minestrone is higher in vitamin A; however, flour is richer in vitamin B1, iron, folate, vitamin B2, vitamin B3, manganese, phosphorus, and copper.
  • Flour's daily need coverage for vitamin B1 is 64% higher.
  • Flour has less sodium.
  • Minestrone has a lower glycemic index (47) than flour (72).

The food types used in this comparison are Soup, minestrone, canned, prepared with equal volume water and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Flour
8
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 PotassiumPotassium +21.5%
Contains more MagnesiumMagnesium +633.3%
Contains more IronIron +1121.1%
Contains more CopperCopper +182.4%
Contains more ZincZinc +125.8%
Contains more PhosphorusPhosphorus +369.6%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +348.7%
~equal in Calcium ~15mg

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 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 B1Vitamin B1 +3468.2%
Contains more Vitamin B2Vitamin B2 +2644.4%
Contains more Vitamin B3Vitamin B3 +1410%
Contains more Vitamin B5Vitamin B5 +212.9%
Contains more FolateFolate +1120%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.044mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 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 WaterWater +666.2%
Contains more OtherOther +160.9%
Contains more ProteinProtein +483.6%
Contains more CarbsCarbs +1537.6%
~equal in Fats ~0.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 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 +233.3%
Contains more Poly. FatPolyunsaturated fat +11.4%
Contains less Sat. FatSaturated fat -32.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Minestrone Flour DV% diff.
Vitamin B1 0.022mg 0.785mg 64%
Selenium 33.9µg 62%
Iron 0.38mg 4.64mg 53%
Folate 15µg 183µg 42%
Vitamin B2 0.018mg 0.494mg 37%
Vitamin B3 0.391mg 5.904mg 34%
Carbs 4.66g 76.31g 24%
Manganese 0.152mg 0.682mg 23%
Protein 1.77g 10.33g 17%
Calories 34kcal 364kcal 17%
Phosphorus 23mg 108mg 12%
Sodium 254mg 2mg 11%
Copper 0.051mg 0.144mg 10%
Fiber 0.4g 2.7g 9%
Vitamin B5 0.14mg 0.438mg 6%
Vitamin A 49µg 0µg 5%
Magnesium 3mg 22mg 5%
Zinc 0.31mg 0.7mg 4%
Choline 10.4mg 2%
Potassium 130mg 107mg 1%
Vitamin C 0.5mg 0mg 1%
Monounsaturated fat 0.29g 0.087g 1%
Fats 1.04g 0.98g 0%
Net carbs 4.26g 73.61g N/A
Cholesterol 1mg 0mg 0%
Calcium 14mg 15mg 0%
Sugar 0.27g N/A
Vitamin E 0.06mg 0%
Vitamin B6 0.041mg 0.044mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.23g 0.155g 0%
Polyunsaturated fat 0.46g 0.413g 0%
Tryptophan 0.013mg 0.127mg 0%
Threonine 0.043mg 0.281mg 0%
Isoleucine 0.054mg 0.357mg 0%
Leucine 0.098mg 0.71mg 0%
Lysine 0.076mg 0.228mg 0%
Methionine 0.018mg 0.183mg 0%
Phenylalanine 0.064mg 0.52mg 0%
Valine 0.074mg 0.415mg 0%
Histidine 0.03mg 0.23mg 0%

Which food is preferable for your diet?

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

People also compare

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
5%
Minestrone
46%
Flour
Minerals Daily Need Coverage Score
12%
Minestrone
59%
Flour

Comparison summary

Which food is lower in Sugar?
Minestrone
Minestrone is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Minestrone
Minestrone is lower in glycemic index (difference - 25)
Which food is cheaper?
Minestrone
Minestrone is cheaper (difference - $1)
Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 252mg)
Which food is lower in Saturated fat?
Flour
Flour is lower in Saturated fat (difference - 0.075g)
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

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.