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Flour vs. Brunost — In-Depth Nutrition Comparison

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Important differences between Flour and Brunost

  • Flour has more Iron, Folate, and Vitamin B1, however, Brunost is richer in Vitamin B12, Vitamin B2, Vitamin B5, Phosphorus, Calcium, and Potassium.
  • Brunost's daily need coverage for Vitamin B12 is 101% more.
  • Flour contains 37 times more Folate than Brunost. Flour contains 183µg of Folate, while Brunost contains 5µg.
  • Flour contains less Saturated Fat.

The food varieties used in the comparison are Wheat flour, white, all-purpose, enriched, bleached and Cheese, gjetost.

Infographic

Flour vs Brunost 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
5
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 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
Contains more IronIron +792.3%
Contains more CopperCopper +80%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +1605%
Contains more SeleniumSelenium +133.8%
Contains more MagnesiumMagnesium +218.2%
Contains more CalciumCalcium +2566.7%
Contains more PotassiumPotassium +1216.8%
Contains more ZincZinc +62.9%
Contains more PhosphorusPhosphorus +311.1%

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
6
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 0% 67% 0% 0% 79% 319% 15% 201% 63% 303% 0% 3.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +149.2%
Contains more Vitamin B3Vitamin B3 +626.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3560%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +179.8%
Contains more Vitamin B5Vitamin B5 +665.1%
Contains more Vitamin B6Vitamin B6 +515.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Contains more CarbsCarbs +78.9%
Contains more FatsFats +2911.2%
Contains more WaterWater +12.8%
Contains more OtherOther +932.6%
~equal in Protein ~9.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
68% 28% 3%
Saturated Fat: Sat. Fat 19.16 g
Monounsaturated Fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 g
Contains less Sat. FatSaturated Fat -99.2%
Contains more Mono. FatMonounsaturated Fat +8956.3%
Contains more Poly. FatPolyunsaturated fat +127.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Brunost Opinion
Calories 364kcal 466kcal Brunost
Protein 10.33g 9.65g Flour
Fats 0.98g 29.51g Brunost
Net carbs 73.61g 42.65g Flour
Carbs 76.31g 42.65g Flour
Cholesterol 0mg 94mg Flour
Magnesium 22mg 70mg Brunost
Calcium 15mg 400mg Brunost
Potassium 107mg 1409mg Brunost
Iron 4.64mg 0.52mg Flour
Sugar 0.27g Brunost
Fiber 2.7g 0g Flour
Copper 0.144mg 0.08mg Flour
Zinc 0.7mg 1.14mg Brunost
Phosphorus 108mg 444mg Brunost
Sodium 2mg 600mg Flour
Vitamin A 0IU 1113IU Brunost
Vitamin A 0µg 334µg Brunost
Vitamin E 0.06mg Flour
Manganese 0.682mg 0.04mg Flour
Selenium 33.9µg 14.5µg Flour
Vitamin B1 0.785mg 0.315mg Flour
Vitamin B2 0.494mg 1.382mg Brunost
Vitamin B3 5.904mg 0.813mg Flour
Vitamin B5 0.438mg 3.351mg Brunost
Vitamin B6 0.044mg 0.271mg Brunost
Vitamin B12 0µg 2.42µg Brunost
Vitamin K 0.3µg Flour
Folate 183µg 5µg Flour
Choline 10.4mg Flour
Saturated Fat 0.155g 19.16g Flour
Monounsaturated Fat 0.087g 7.879g Brunost
Polyunsaturated fat 0.413g 0.938g Brunost
Tryptophan 0.127mg 0.135mg Brunost
Threonine 0.281mg 0.393mg Brunost
Isoleucine 0.357mg 0.519mg Brunost
Leucine 0.71mg 0.992mg Brunost
Lysine 0.228mg 0.814mg Brunost
Methionine 0.183mg 0.318mg Brunost
Phenylalanine 0.52mg 0.54mg Brunost
Valine 0.415mg 0.765mg Brunost
Histidine 0.23mg 0.293mg Brunost

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Brunost
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
81%
Brunost
Minerals Daily Need Coverage Score
59%
Flour
72%
Brunost

Comparison summary

Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 94mg)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 598mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 19.005g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $2)
Which food is lower in Sugar?
Brunost
Brunost is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Brunost
Brunost is lower in glycemic index (difference - 45)
Which food is richer in minerals?
?
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.
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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.