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  6. Vegetable oil vs. Flour

Vegetable oil vs. Flour — In-Depth Nutrition Comparison

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What are the main differences between vegetable oil and flour?

  • Vegetable oil is richer in vitamin E and vitamin K, yet flour is richer in vitamin B1, selenium, iron, folate, vitamin B2, vitamin B3, and manganese.
  • Vegetable oil's daily need coverage for vitamin E is 98% higher.
  • Vegetable oil has 93 times more saturated fat than flour. Vegetable oil has 14.367g of saturated fat, while flour has 0.155g.
  • Vegetable oil has a lower glycemic index than flour.

We used Oil, corn, peanut, and olive and Wheat flour, white, all-purpose, enriched, bleached types in this comparison.

Infographic

Vegetable oil 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% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +3469.2%
Contains more CopperCopper +∞%
Contains more ZincZinc +3400%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
Flour
Flour
7
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 EVitamin E +24533.3%
Contains more Vitamin KVitamin K +6900%
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 FolateFolate +∞%
Contains more CholineCholine +5100%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable oil Flour DV% diff.
Polyunsaturated fat 33.033g 0.413g 217%
Fats 100g 0.98g 152%
Monounsaturated fat 48.033g 0.087g 120%
Vitamin E 14.78mg 0.06mg 98%
Saturated fat 14.367g 0.155g 65%
Vitamin B1 0mg 0.785mg 65%
Selenium 0µg 33.9µg 62%
Iron 0.13mg 4.64mg 56%
Folate 0µg 183µg 46%
Vitamin B2 0mg 0.494mg 38%
Vitamin B3 0mg 5.904mg 37%
Manganese 0mg 0.682mg 30%
Calories 884kcal 364kcal 26%
Carbs 0g 76.31g 25%
Protein 0g 10.33g 21%
Vitamin K 21µg 0.3µg 17%
Copper 0mg 0.144mg 16%
Phosphorus 0mg 108mg 15%
Fiber 0g 2.7g 11%
Vitamin B5 0mg 0.438mg 9%
Zinc 0.02mg 0.7mg 6%
Magnesium 0mg 22mg 5%
Potassium 0mg 107mg 3%
Vitamin B6 0mg 0.044mg 3%
Choline 0.2mg 10.4mg 2%
Calcium 0mg 15mg 2%
Net carbs 0g 73.61g N/A
Sugar 0g 0.27g N/A
Sodium 0mg 2mg 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +10104.1%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 g
Flour
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 +55110.3%
Contains more Poly. FatPolyunsaturated fat +7898.3%
Contains less Sat. FatSaturated fat -98.9%

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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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.