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  6. Flour vs. Chicken meat

Flour vs. Chicken meat — In-Depth Nutrition Comparison

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Significant differences between flour and chicken meat

  • Flour has more vitamin B1, folate, iron, manganese, vitamin B2, and selenium; however, chicken meat is richer in vitamin B6 and vitamin B3.
  • Flour covers your daily vitamin B1 needs 60% more than chicken meat.
  • Chicken meat has 37 times less folate than flour. Flour has 183µg of folate, while chicken meat has 5µg.
  • Flour contains less saturated fat.
  • Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of chicken meat is 0.

Specific food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Chicken, broilers or fryers, meat, and skin, cooked, roasted.

Infographic

Flour vs Chicken meat 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
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 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Contains more IronIron +268.3%
Contains more CopperCopper +118.2%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +3310%
Contains more SeleniumSelenium +41.8%
Contains more PotassiumPotassium +108.4%
Contains more ZincZinc +177.1%
Contains more PhosphorusPhosphorus +68.5%
~equal in Magnesium ~23mg
~equal in Calcium ~15mg

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
3
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% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Contains more Vitamin B1Vitamin B1 +1146%
Contains more Vitamin B2Vitamin B2 +194%
Contains more FolateFolate +3560%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +350%
Contains more Vitamin B3Vitamin B3 +43.8%
Contains more Vitamin B5Vitamin B5 +135.2%
Contains more Vitamin B6Vitamin B6 +809.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +700%
Contains more CholineCholine +533.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flour Chicken meat DV% diff.
Vitamin B1 0.785mg 0.063mg 60%
Folate 183µg 5µg 45%
Iron 4.64mg 1.26mg 42%
Protein 10.33g 27.3g 34%
Manganese 0.682mg 0.02mg 29%
Cholesterol 0mg 88mg 29%
Vitamin B6 0.044mg 0.4mg 27%
Vitamin B2 0.494mg 0.168mg 25%
Carbs 76.31g 0g 25%
Fats 0.98g 13.6g 19%
Selenium 33.9µg 23.9µg 18%
Saturated fat 0.155g 3.79g 17%
Polyunsaturated fat 0.413g 2.97g 17%
Vitamin B3 5.904mg 8.487mg 16%
Monounsaturated fat 0.087g 5.34g 13%
Vitamin B12 0µg 0.3µg 13%
Vitamin B5 0.438mg 1.03mg 12%
Fiber 2.7g 0g 11%
Zinc 0.7mg 1.94mg 11%
Phosphorus 108mg 182mg 11%
Choline 10.4mg 65.9mg 10%
Copper 0.144mg 0.066mg 9%
Calories 364kcal 239kcal 6%
Vitamin A 0µg 48µg 5%
Sodium 2mg 82mg 3%
Potassium 107mg 223mg 3%
Vitamin K 0.3µg 2.4µg 2%
Vitamin E 0.06mg 0.27mg 1%
Net carbs 73.61g 0g N/A
Vitamin D 0IU 2IU 0%
Magnesium 22mg 23mg 0%
Calcium 15mg 15mg 0%
Sugar 0.27g 0g N/A
Tryptophan 0.127mg 0.305mg 0%
Threonine 0.281mg 1.128mg 0%
Isoleucine 0.357mg 1.362mg 0%
Leucine 0.71mg 1.986mg 0%
Lysine 0.228mg 2.223mg 0%
Methionine 0.183mg 0.726mg 0%
Phenylalanine 0.52mg 1.061mg 0%
Valine 0.415mg 1.325mg 0%
Histidine 0.23mg 0.802mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.04g N/A
Omega-3 - DPA 0g 0.02g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
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
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-231.4%
Contains more ProteinProtein +164.3%
Contains more FatsFats +1287.8%
Contains more WaterWater +398.7%

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
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Contains less Sat. FatSaturated fat -95.9%
Contains more Mono. FatMonounsaturated fat +6037.9%
Contains more Poly. FatPolyunsaturated fat +619.1%

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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. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.