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  6. Table salt vs. Flour

Table salt vs. Flour — In-Depth Nutrition Comparison

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How are Table salt and Flour different?

  • Flour is higher than Table salt in Vitamin B1, Selenium, Iron, Folate, Vitamin B2, Vitamin B3, Manganese, Phosphorus, and Copper.
  • Table salt covers your daily need of Sodium 1685% more than Flour.
  • Flour is lower in Sodium.

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

Infographic

Table salt 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% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
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 +60%
Contains more MagnesiumMagnesium +2100%
Contains more PotassiumPotassium +1237.5%
Contains more IronIron +1306.1%
Contains more CopperCopper +380%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +582%
Contains more SeleniumSelenium +33800%

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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Flour
Flour
9
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 E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 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 OtherOther +21595.7%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +5860%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Table salt Flour Opinion
Calories 0kcal 364kcal Flour
Protein 0g 10.33g Flour
Fats 0g 0.98g Flour
Net carbs 0g 73.61g Flour
Carbs 0g 76.31g Flour
Magnesium 1mg 22mg Flour
Calcium 24mg 15mg Table salt
Potassium 8mg 107mg Flour
Iron 0.33mg 4.64mg Flour
Sugar 0g 0.27g Table salt
Fiber 0g 2.7g Flour
Copper 0.03mg 0.144mg Flour
Zinc 0.1mg 0.7mg Flour
Phosphorus 0mg 108mg Flour
Sodium 38758mg 2mg Flour
Vitamin E 0mg 0.06mg Flour
Manganese 0.1mg 0.682mg Flour
Selenium 0.1µg 33.9µg Flour
Vitamin B1 0mg 0.785mg Flour
Vitamin B2 0mg 0.494mg Flour
Vitamin B3 0mg 5.904mg Flour
Vitamin B5 0mg 0.438mg Flour
Vitamin B6 0mg 0.044mg Flour
Vitamin K 0µg 0.3µg Flour
Folate 0µg 183µg Flour
Choline 0mg 10.4mg Flour
Saturated Fat 0g 0.155g Table salt
Monounsaturated Fat 0g 0.087g Flour
Polyunsaturated fat 0g 0.413g Flour
Tryptophan 0mg 0.127mg Flour
Threonine 0mg 0.281mg Flour
Isoleucine 0mg 0.357mg Flour
Leucine 0mg 0.71mg Flour
Lysine 0mg 0.228mg Flour
Methionine 0mg 0.183mg Flour
Phenylalanine 0mg 0.52mg Flour
Valine 0mg 0.415mg Flour
Histidine 0mg 0.23mg Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Table salt 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
0%
Table salt
46%
Flour
Minerals Daily Need Coverage Score
510%
Table salt
59%
Flour

Comparison summary

Which food is lower in Sugar?
Table salt
Table salt is lower in Sugar (difference - 0.27g)
Which food is lower in Saturated Fat?
Table salt
Table salt is lower in Saturated Fat (difference - 0.155g)
Which food is lower in glycemic index?
Table salt
Table salt is lower in glycemic index (difference - 72)
Which food is cheaper?
Table salt
Table salt is cheaper (difference - $0.9)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 38756mg)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.