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Flour vs. Chestnut — In-Depth Nutrition Comparison

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Important differences between flour and chestnut

  • Flour has more vitamin B1, iron, folate, vitamin B3, and vitamin B2; however, chestnut is richer in copper, vitamin C, potassium, vitamin B6, and magnesium.
  • Flour's daily need coverage for vitamin B1 is 53% more.
  • Flour contains 8 times more vitamin B3 than chestnut. Flour contains 5.904mg of vitamin B3, while chestnut contains 0.731mg.
  • Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of chestnut is 54.

The food varieties used in the comparison are Wheat flour, white, all-purpose, enriched, bleached and Nuts, chestnuts, european, boiled and steamed.

Infographic

Flour vs Chestnut 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
4
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 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
Contains more IronIron +168.2%
Contains more ZincZinc +180%
Contains less SodiumSodium -92.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +206.7%
Contains more PotassiumPotassium +568.2%
Contains more CopperCopper +227.8%
Contains more ManganeseManganese +25.2%
~equal in Phosphorus ~99mg

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
8
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 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +430.4%
Contains more Vitamin B2Vitamin B2 +375%
Contains more Vitamin B3Vitamin B3 +707.7%
Contains more Vitamin B5Vitamin B5 +38.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +381.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +429.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
Contains more ProteinProtein +416.5%
Contains more CarbsCarbs +174.9%
Contains more FatsFats +40.8%
Contains more WaterWater +471.7%
Contains more OtherOther +54.3%

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
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 g
Contains less Sat. FatSaturated fat -40.4%
Contains more Mono. FatMonounsaturated fat +447.1%
Contains more Poly. FatPolyunsaturated fat +32%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Chestnut DV% diff.
Selenium 33.9µg 62%
Vitamin B1 0.785mg 0.148mg 53%
Copper 0.144mg 0.472mg 36%
Folate 183µg 38µg 36%
Iron 4.64mg 1.73mg 36%
Vitamin B3 5.904mg 0.731mg 32%
Vitamin C 0mg 26.7mg 30%
Vitamin B2 0.494mg 0.104mg 30%
Potassium 107mg 715mg 18%
Protein 10.33g 2g 17%
Carbs 76.31g 27.76g 16%
Vitamin B6 0.044mg 0.233mg 15%
Calories 364kcal 131kcal 12%
Fiber 2.7g 11%
Magnesium 22mg 54mg 8%
Manganese 0.682mg 0.854mg 7%
Zinc 0.7mg 0.25mg 4%
Calcium 15mg 46mg 3%
Vitamin B5 0.438mg 0.316mg 2%
Choline 10.4mg 2%
Polyunsaturated fat 0.413g 0.545g 1%
Monounsaturated fat 0.087g 0.476g 1%
Phosphorus 108mg 99mg 1%
Fats 0.98g 1.38g 1%
Sodium 2mg 27mg 1%
Net carbs 73.61g 27.76g N/A
Sugar 0.27g N/A
Vitamin E 0.06mg 0%
Vitamin A 0µg 1µg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.155g 0.26g 0%
Tryptophan 0.127mg 0.022mg 0%
Threonine 0.281mg 0.071mg 0%
Isoleucine 0.357mg 0.079mg 0%
Leucine 0.71mg 0.118mg 0%
Lysine 0.228mg 0.118mg 0%
Methionine 0.183mg 0.047mg 0%
Phenylalanine 0.52mg 0.084mg 0%
Valine 0.415mg 0.112mg 0%
Histidine 0.23mg 0.055mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Chestnut
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
20%
Chestnut
Minerals Daily Need Coverage Score
59%
Flour
50%
Chestnut

Comparison summary

Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 25mg)
Which food is lower in Saturated fat?
Flour
Flour is lower in Saturated fat (difference - 0.105g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $2)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food is lower in Sugar?
Chestnut
Chestnut is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Chestnut
Chestnut is lower in glycemic index (difference - 18)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.