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  6. Orange vs. Flour

Orange vs. Flour — In-Depth Nutrition Comparison

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Differences between oranges and flour

  • Oranges are higher in vitamin C; however, flour is richer in selenium, vitamin B1, iron, folate, vitamin B3, vitamin B2, manganese, phosphorus, and copper.
  • Flour's daily need coverage for selenium is 61% higher.
  • Oranges have a lower glycemic index (45) than flour (72).

The food types used in this comparison are Oranges, raw, all commercial varieties and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Orange 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.
Orange
Orange
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Flour
Flour
7
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 +166.7%
Contains more PotassiumPotassium +69.2%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +120%
Contains more IronIron +4540%
Contains more CopperCopper +220%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +671.4%
Contains more ManganeseManganese +2628%
Contains more SeleniumSelenium +6680%

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.
Orange
Orange
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 177% 0% 3.7% 3.6% 22% 9.2% 5.3% 15% 14% 0% 0% 23%
Flour
Flour
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B6Vitamin B6 +36.4%
Contains more Vitamin B1Vitamin B1 +802.3%
Contains more Vitamin B2Vitamin B2 +1135%
Contains more Vitamin B3Vitamin B3 +1993.6%
Contains more Vitamin B5Vitamin B5 +75.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +510%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange Flour DV% diff.
Selenium 0.5µg 33.9µg 61%
Vitamin C 53.2mg 0mg 59%
Vitamin B1 0.087mg 0.785mg 58%
Iron 0.1mg 4.64mg 57%
Folate 30µg 183µg 38%
Vitamin B2 0.04mg 0.494mg 35%
Vitamin B3 0.282mg 5.904mg 35%
Manganese 0.025mg 0.682mg 29%
Carbs 11.75g 76.31g 22%
Protein 0.94g 10.33g 19%
Calories 47kcal 364kcal 16%
Phosphorus 14mg 108mg 13%
Copper 0.045mg 0.144mg 11%
Zinc 0.07mg 0.7mg 6%
Vitamin B5 0.25mg 0.438mg 4%
Magnesium 10mg 22mg 3%
Calcium 40mg 15mg 3%
Polyunsaturated fat 0.025g 0.413g 3%
Potassium 181mg 107mg 2%
Fats 0.12g 0.98g 1%
Fiber 2.4g 2.7g 1%
Vitamin A 11µg 0µg 1%
Vitamin E 0.18mg 0.06mg 1%
Vitamin B6 0.06mg 0.044mg 1%
Saturated fat 0.015g 0.155g 1%
Protein per 100 calories 2g 2.8g N/A
Calories per 10 g protein 500kcal 352kcal N/A
Weight per 100 calories 213g 27g N/A
Net carbs 9.35g 73.61g N/A
Sugar 9.35g 0.27g N/A
Sodium 0mg 2mg 0%
Vitamin K 0µg 0.3µg 0%
Choline 8.4mg 10.4mg 0%
Monounsaturated fat 0.023g 0.087g 0%
Tryptophan 0.009mg 0.127mg 0%
Threonine 0.015mg 0.281mg 0%
Isoleucine 0.025mg 0.357mg 0%
Leucine 0.023mg 0.71mg 0%
Lysine 0.047mg 0.228mg 0%
Methionine 0.02mg 0.183mg 0%
Phenylalanine 0.031mg 0.52mg 0%
Valine 0.04mg 0.415mg 0%
Histidine 0.018mg 0.23mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 +627.8%
Contains more ProteinProtein +998.9%
Contains more FatsFats +716.7%
Contains more CarbsCarbs +549.4%
~equal in Other ~0.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 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 -90.3%
Contains more Mono. FatMonounsaturated fat +278.3%
Contains more Poly. FatPolyunsaturated fat +1552%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.