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Flour vs. Butter — In-Depth Nutrition Comparison

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What are the main differences between flour and butter?

  • Flour is richer in vitamin B1, selenium, iron, folate, vitamin B3, vitamin B2, and manganese, yet butter is richer in vitamin A.
  • Butter's daily need coverage for saturated fat is 252% higher.
  • Flour has 232 times more iron than butter. Flour has 4.64mg of iron, while butter has 0.02mg.
  • Flour contains less saturated fat.
  • Butter has a lower glycemic index than flour.

We used Wheat flour, white, all-purpose, enriched, bleached and Butter, without salt types in this comparison.

Infographic

Flour vs Butter 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
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%
Butter
Butter
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
Contains more MagnesiumMagnesium +1000%
Contains more PotassiumPotassium +345.8%
Contains more IronIron +23100%
Contains more CopperCopper +800%
Contains more ZincZinc +677.8%
Contains more PhosphorusPhosphorus +350%
Contains less SodiumSodium -81.8%
Contains more ManganeseManganese +16950%
Contains more SeleniumSelenium +3290%
Contains more CalciumCalcium +60%

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
Flour
6
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%
Butter
Butter
4
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% 228% 46% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3%
Contains more Vitamin B1Vitamin B1 +15600%
Contains more Vitamin B2Vitamin B2 +1352.9%
Contains more Vitamin B3Vitamin B3 +13957.1%
Contains more Vitamin B5Vitamin B5 +298.2%
Contains more Vitamin B6Vitamin B6 +1366.7%
Contains more FolateFolate +6000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3766.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2233.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flour Butter DV% diff.
Saturated fat 0.155g 50.489g 229%
Fats 0.98g 81.11g 123%
Vitamin A 0µg 684µg 76%
Cholesterol 0mg 215mg 72%
Vitamin B1 0.785mg 0.005mg 65%
Selenium 33.9µg 1µg 60%
Iron 4.64mg 0.02mg 58%
Monounsaturated fat 0.087g 23.43g 58%
Folate 183µg 3µg 45%
Vitamin B3 5.904mg 0.042mg 37%
Vitamin B2 0.494mg 0.034mg 35%
Manganese 0.682mg 0.004mg 29%
Carbs 76.31g 0.06g 25%
Protein 10.33g 0.85g 19%
Calories 364kcal 717kcal 18%
Polyunsaturated fat 0.413g 3.01g 17%
Vitamin E 0.06mg 2.32mg 15%
Copper 0.144mg 0.016mg 14%
Phosphorus 108mg 24mg 12%
Fiber 2.7g 0g 11%
Vitamin B5 0.438mg 0.11mg 7%
Vitamin B12 0µg 0.17µg 7%
Zinc 0.7mg 0.09mg 6%
Vitamin K 0.3µg 7µg 6%
Magnesium 22mg 2mg 5%
Vitamin B6 0.044mg 0.003mg 3%
Potassium 107mg 24mg 2%
Choline 10.4mg 18.8mg 2%
Calcium 15mg 24mg 1%
Protein per 100 calories 2.8g 0.12g N/A
Calories per 10 g protein 352kcal 8435kcal N/A
Weight per 100 calories 27g 14g N/A
Unsaturated / Saturated Fat ratio 3.2 0.52 N/A
Net carbs 73.61g 0.06g N/A
Sugar 0.27g 0.06g N/A
Sodium 2mg 11mg 0%
Tryptophan 0.127mg 0.012mg 0%
Threonine 0.281mg 0.038mg 0%
Isoleucine 0.357mg 0.051mg 0%
Leucine 0.71mg 0.083mg 0%
Lysine 0.228mg 0.067mg 0%
Methionine 0.183mg 0.021mg 0%
Phenylalanine 0.52mg 0.041mg 0%
Valine 0.415mg 0.057mg 0%
Histidine 0.23mg 0.023mg 0%
Omega-3 - ALA 0.315g N/A
Omega-6 - Linoleic acid 2.166g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
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
Butter
Butter
2
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Contains more ProteinProtein +1115.3%
Contains more CarbsCarbs +127083.3%
Contains more OtherOther +1050%
Contains more FatsFats +8176.5%
Contains more WaterWater +50.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Butter
Butter
2
66% 30% 4%
Saturated fat: Sat. Fat 50.489 g
Monounsaturated fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +26831%
Contains more Poly. FatPolyunsaturated fat +628.8%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.