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Agave nectar vs. Flour — In-Depth Nutrition Comparison

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Summary of differences between agave nectar and flour

  • Agave nectar has more vitamin C and vitamin K, while flour has more selenium, iron, vitamin B1, folate, vitamin B3, manganese, vitamin B2, and phosphorus.
  • Flour covers your daily need for selenium, 59% more than agave nectar.
  • Agave nectar has a lower glycemic index. The glycemic index of agave nectar is 13, while the glycemic index of flour is 72.

These are the specific foods used in this comparison Sweetener, syrup, agave and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Agave nectar 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 0.71% 0.3% 0.35% 3.4% 3% 0.27% 0.43% 0.52% 0.65% 9.3%
Flour
10
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 +2100%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +2575%
Contains more IronIron +5055.6%
Contains more CopperCopper +1500%
Contains more ZincZinc +6900%
Contains more PhosphorusPhosphorus +10700%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +13540%
Contains more SeleniumSelenium +1894.1%

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 57% 2.7% 20% 0% 31% 38% 13% 0% 54% 0% 56% 23% 7.3%
Flour
5
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 EVitamin E +1533.3%
Contains more Vitamin B6Vitamin B6 +431.8%
Contains more Vitamin KVitamin K +7400%
Contains more CholineCholine +27.9%
Contains more Vitamin B1Vitamin B1 +543.4%
Contains more Vitamin B2Vitamin B2 +199.4%
Contains more Vitamin B3Vitamin B3 +756.9%
Contains more FolateFolate +510%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
76% 23%
Protein: 0.09 g
Fats: 0.45 g
Carbs: 76.37 g
Water: 22.94 g
Other: 0.15 g
Flour
3
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 +92.4%
Contains more ProteinProtein +11377.8%
Contains more FatsFats +117.8%
Contains more OtherOther +206.7%
~equal in Carbs ~76.31g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Agave nectar Flour DV% diff.
Fructose 55.6g 70%
Selenium 1.7µg 33.9µg 59%
Iron 0.09mg 4.64mg 57%
Vitamin B1 0.122mg 0.785mg 55%
Folate 30µg 183µg 38%
Vitamin B3 0.689mg 5.904mg 33%
Manganese 0.005mg 0.682mg 29%
Vitamin B2 0.165mg 0.494mg 25%
Protein 0.09g 10.33g 20%
Vitamin C 17mg 0mg 19%
Vitamin K 22.5µg 0.3µg 19%
Copper 0.009mg 0.144mg 15%
Phosphorus 1mg 108mg 15%
Vitamin B6 0.234mg 0.044mg 15%
Fiber 0.2g 2.7g 10%
Vitamin B5 0.438mg 9%
Zinc 0.01mg 0.7mg 6%
Vitamin E 0.98mg 0.06mg 6%
Magnesium 1mg 22mg 5%
Polyunsaturated fat 0g 0.413g 3%
Calories 310kcal 364kcal 3%
Potassium 4mg 107mg 3%
Fats 0.45g 0.98g 1%
Saturated fat 0g 0.155g 1%
Vitamin A 8µg 0µg 1%
Calcium 1mg 15mg 1%
Choline 13.3mg 10.4mg 1%
Carbs 76.37g 76.31g 0%
Net carbs 76.17g 73.61g N/A
Sugar 68.03g 0.27g N/A
Sodium 4mg 2mg 0%
Monounsaturated fat 0g 0.087g 0%
Tryptophan 0.127mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Agave nectar 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
23%
Agave nectar
46%
Flour
Minerals Daily Need Coverage Score
2%
Agave nectar
59%
Flour

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 67.76g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 2mg)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is lower in Saturated fat?
Agave nectar
Agave nectar is lower in Saturated fat (difference - 0.155g)
Which food is lower in glycemic index?
Agave nectar
Agave nectar is lower in glycemic index (difference - 59)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Agave nectar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170277/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.