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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, carbs, manganese, and protein.
  • Table salt covers your daily need for sodium 1685% more than flour.
  • Flour is lower in sodium.
  • Flour has a higher glycemic index (72) than table salt (0).

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
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% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Flour
Flour
8
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 EVitamin 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 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Table salt Flour DV% diff.
Sodium 38758mg 2mg 1685%
Vitamin B1 0mg 0.785mg 65%
Selenium 0.1µg 33.9µg 61%
Iron 0.33mg 4.64mg 54%
Folate 0µg 183µg 46%
Vitamin B2 0mg 0.494mg 38%
Vitamin B3 0mg 5.904mg 37%
Carbs 0g 76.31g 25%
Manganese 0.1mg 0.682mg 25%
Protein 0g 10.33g 21%
Calories 0kcal 364kcal 18%
Phosphorus 0mg 108mg 15%
Copper 0.03mg 0.144mg 13%
Fiber 0g 2.7g 11%
Vitamin B5 0mg 0.438mg 9%
Magnesium 1mg 22mg 5%
Zinc 0.1mg 0.7mg 5%
Potassium 8mg 107mg 3%
Vitamin B6 0mg 0.044mg 3%
Polyunsaturated fat 0g 0.413g 3%
Fats 0g 0.98g 2%
Choline 0mg 10.4mg 2%
Calcium 24mg 15mg 1%
Saturated fat 0g 0.155g 1%
Protein per 100 calories 2.8g N/A
Calories per 10 g protein 352kcal N/A
Weight per 100 calories 27g N/A
Net carbs 0g 73.61g N/A
Sugar 0g 0.27g N/A
Vitamin E 0mg 0.06mg 0%
Vitamin K 0µg 0.3µg 0%
Monounsaturated fat 0g 0.087g 0%
Tryptophan 0mg 0.127mg 0%
Threonine 0mg 0.281mg 0%
Isoleucine 0mg 0.357mg 0%
Leucine 0mg 0.71mg 0%
Lysine 0mg 0.228mg 0%
Methionine 0mg 0.183mg 0%
Phenylalanine 0mg 0.52mg 0%
Valine 0mg 0.415mg 0%
Histidine 0mg 0.23mg 0%

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 ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +5860%

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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. 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.