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Flour vs. Broccoli — In-Depth Nutrition Comparison

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Differences between flour and broccoli

  • Flour is higher in vitamin B1, selenium, iron, vitamin B3, folate, vitamin B2, and manganese; however, broccoli is richer in vitamin C, vitamin K, and vitamin A.
  • Broccoli's daily need coverage for vitamin C is 99% higher.
  • Flour has 14 times more selenium than broccoli. While flour has 33.9µg of selenium, broccoli has only 2.5µg.
  • Broccoli has a lower glycemic index (32) than flour (72).

The food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Broccoli, raw.

Infographic

Flour vs Broccoli 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.
Flour
7
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more IronIron +535.6%
Contains more CopperCopper +193.9%
Contains more ZincZinc +70.7%
Contains more PhosphorusPhosphorus +63.6%
Contains less SodiumSodium -93.9%
Contains more ManganeseManganese +224.8%
Contains more SeleniumSelenium +1256%
Contains more CalciumCalcium +213.3%
Contains more PotassiumPotassium +195.3%
~equal in Magnesium ~21mg

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.
Flour
4
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%
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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin B1Vitamin B1 +1005.6%
Contains more Vitamin B2Vitamin B2 +322.2%
Contains more Vitamin B3Vitamin B3 +823.9%
Contains more FolateFolate +190.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1200%
Contains more Vitamin B5Vitamin B5 +30.8%
Contains more Vitamin B6Vitamin B6 +297.7%
Contains more Vitamin KVitamin K +33766.7%
Contains more CholineCholine +79.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +266.3%
Contains more FatsFats +164.9%
Contains more CarbsCarbs +1049.2%
Contains more WaterWater +649.2%
Contains more OtherOther +89.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +690.9%
Contains more Poly. FatPolyunsaturated fat +986.8%
Contains less Sat. FatSaturated fat -74.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Broccoli DV% diff.
Vitamin C 0mg 89.2mg 99%
Vitamin K 0.3µg 101.6µg 84%
Vitamin B1 0.785mg 0.071mg 60%
Selenium 33.9µg 2.5µg 57%
Iron 4.64mg 0.73mg 49%
Vitamin B3 5.904mg 0.639mg 33%
Folate 183µg 63µg 30%
Vitamin B2 0.494mg 0.117mg 29%
Carbs 76.31g 6.64g 23%
Manganese 0.682mg 0.21mg 21%
Calories 364kcal 34kcal 17%
Protein 10.33g 2.82g 15%
Copper 0.144mg 0.049mg 11%
Vitamin B6 0.044mg 0.175mg 10%
Phosphorus 108mg 66mg 6%
Potassium 107mg 316mg 6%
Vitamin E 0.06mg 0.78mg 5%
Zinc 0.7mg 0.41mg 3%
Polyunsaturated fat 0.413g 0.038g 3%
Vitamin A 0µg 31µg 3%
Calcium 15mg 47mg 3%
Vitamin B5 0.438mg 0.573mg 3%
Choline 10.4mg 18.7mg 2%
Fructose 0.68g 1%
Saturated fat 0.155g 0.039g 1%
Fats 0.98g 0.37g 1%
Sodium 2mg 33mg 1%
Net carbs 73.61g 4.04g N/A
Magnesium 22mg 21mg 0%
Sugar 0.27g 1.7g N/A
Fiber 2.7g 2.6g 0%
Monounsaturated fat 0.087g 0.011g 0%
Tryptophan 0.127mg 0.033mg 0%
Threonine 0.281mg 0.088mg 0%
Isoleucine 0.357mg 0.079mg 0%
Leucine 0.71mg 0.129mg 0%
Lysine 0.228mg 0.135mg 0%
Methionine 0.183mg 0.038mg 0%
Phenylalanine 0.52mg 0.117mg 0%
Valine 0.415mg 0.125mg 0%
Histidine 0.23mg 0.059mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Broccoli
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
46%
Flour
59%
Broccoli
Minerals Daily Need Coverage Score
59%
Flour
19%
Broccoli

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 1.43g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 31mg)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is lower in Saturated fat?
Broccoli
Broccoli is lower in Saturated fat (difference - 0.116g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 40)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $0.6)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.