Vegetable vs. Flour — In-Depth Nutrition Comparison
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A recap on differences between vegetable and flour
- Vegetable has more vitamin A and vitamin K; however, flour is higher in selenium, vitamin B1, iron, folate, vitamin B3, vitamin B2, manganese, and phosphorus.
- Vegetable covers your daily vitamin A needs 86% more than flour.
- Flour contains 78 times less vitamin K than vegetable. Vegetable contains 23.5µg of vitamin K, while flour contains 0.3µg.
Food varieties used in this article are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Wheat flour, white, all-purpose, enriched, bleached.
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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.
| Contains more CalciumCalcium | +66.7% |
| Contains more PotassiumPotassium | +57.9% |
| Contains more IronIron | +465.9% |
| Contains more CopperCopper | +73.5% |
| Contains more ZincZinc | +42.9% |
| Contains more PhosphorusPhosphorus | +111.8% |
| Contains less SodiumSodium | -94.3% |
| Contains more ManganeseManganese | +79.9% |
| Contains more SeleniumSelenium | +11200% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +533.3% |
| Contains more Vitamin B6Vitamin B6 | +68.2% |
| Contains more Vitamin KVitamin K | +7733.3% |
| Contains more CholineCholine | +131.7% |
| Contains more Vitamin B1Vitamin B1 | +1005.6% |
| Contains more Vitamin B2Vitamin B2 | +311.7% |
| Contains more Vitamin B3Vitamin B3 | +593.8% |
| Contains more Vitamin B5Vitamin B5 | +190.1% |
| Contains more FolateFolate | +863.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 0.3µg | 33.9µg | 61% |
| Vitamin B1 | 0.071mg | 0.785mg | 60% |
| Iron | 0.82mg | 4.64mg | 48% |
| Folate | 19µg | 183µg | 41% |
| Vitamin B3 | 0.851mg | 5.904mg | 32% |
| Vitamin B2 | 0.12mg | 0.494mg | 29% |
| Vitamin A | 214µg | 0µg | 24% |
| Carbs | 13.09g | 76.31g | 21% |
| Vitamin K | 23.5µg | 0.3µg | 19% |
| Protein | 2.86g | 10.33g | 15% |
| Calories | 65kcal | 364kcal | 15% |
| Manganese | 0.379mg | 0.682mg | 13% |
| Phosphorus | 51mg | 108mg | 8% |
| Fiber | 4.4g | 2.7g | 7% |
| Copper | 0.083mg | 0.144mg | 7% |
| Vitamin B5 | 0.151mg | 0.438mg | 6% |
| Vitamin C | 3.2mg | 0mg | 4% |
| Vitamin E | 0.38mg | 0.06mg | 2% |
| Vitamin B6 | 0.074mg | 0.044mg | 2% |
| Potassium | 169mg | 107mg | 2% |
| Polyunsaturated fat | 0.072g | 0.413g | 2% |
| Choline | 24.1mg | 10.4mg | 2% |
| Zinc | 0.49mg | 0.7mg | 2% |
| Fats | 0.15g | 0.98g | 1% |
| Saturated fat | 0.031g | 0.155g | 1% |
| Sodium | 35mg | 2mg | 1% |
| Calcium | 25mg | 15mg | 1% |
| Net carbs | 8.69g | 73.61g | N/A |
| Magnesium | 22mg | 22mg | 0% |
| Sugar | 3.12g | 0.27g | N/A |
| Monounsaturated fat | 0.01g | 0.087g | 0% |
| Tryptophan | 0.029mg | 0.127mg | 0% |
| Threonine | 0.115mg | 0.281mg | 0% |
| Isoleucine | 0.139mg | 0.357mg | 0% |
| Leucine | 0.19mg | 0.71mg | 0% |
| Lysine | 0.17mg | 0.228mg | 0% |
| Methionine | 0.034mg | 0.183mg | 0% |
| Phenylalanine | 0.12mg | 0.52mg | 0% |
| Valine | 0.149mg | 0.415mg | 0% |
| Histidine | 0.073mg | 0.23mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +598.2% |
| Contains more OtherOther | +45.7% |
| Contains more ProteinProtein | +261.2% |
| Contains more FatsFats | +553.3% |
| Contains more CarbsCarbs | +483% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -80% |
| Contains more Mono. FatMonounsaturated fat | +770% |
| Contains more Poly. FatPolyunsaturated fat | +473.6% |
