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  6. Flour vs. Cod

Flour vs. Cod — In-Depth Nutrition Comparison

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What are the main differences between flour and cod?

  • Flour is richer in vitamin B1, iron, folate, vitamin B2, manganese, and vitamin B3, yet cod is richer in vitamin B5, vitamin B12, and vitamin B6.
  • Cod's daily need coverage for vitamin B5 is 3051% higher.
  • Flour has 45 times more manganese than cod. Flour has 0.682mg of manganese, while cod has 0.015mg.
  • Cod has a lower glycemic index than flour.

We used Wheat flour, white, all-purpose, enriched, bleached and Fish, cod, Atlantic, raw types in this comparison.

Infographic

Flour vs Cod 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%
Cod
Cod
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more IronIron +1121.1%
Contains more CopperCopper +414.3%
Contains more ZincZinc +55.6%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +4446.7%
Contains more MagnesiumMagnesium +45.5%
Contains more PotassiumPotassium +286%
Contains more PhosphorusPhosphorus +88%
~equal in Calcium ~16mg
~equal in Selenium ~33.1µg

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
5
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%
Cod
Cod
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin B1Vitamin B1 +932.9%
Contains more Vitamin B2Vitamin B2 +660%
Contains more Vitamin B3Vitamin B3 +186.2%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +2514.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +966.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +34831.5%
Contains more Vitamin B6Vitamin B6 +456.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +526.9%

All nutrients comparison - raw data values

Nutrient Flour Cod DV% diff.
Vitamin B5 0.438mg 153mg 3051%
Vitamin B1 0.785mg 0.076mg 59%
Iron 4.64mg 0.38mg 53%
Folate 183µg 7µg 44%
Vitamin B12 0µg 0.91µg 38%
Vitamin B2 0.494mg 0.065mg 33%
Manganese 0.682mg 0.015mg 29%
Carbs 76.31g 0g 25%
Vitamin B3 5.904mg 2.063mg 24%
Vitamin B6 0.044mg 0.245mg 15%
Protein 10.33g 17.81g 15%
Phosphorus 108mg 203mg 14%
Calories 364kcal 82kcal 14%
Cholesterol 0mg 43mg 14%
Copper 0.144mg 0.028mg 13%
Fiber 2.7g 0g 11%
Choline 10.4mg 65.2mg 10%
Potassium 107mg 413mg 9%
Vitamin D 0µg 0.9µg 5%
Vitamin D 0IU 36IU 5%
Vitamin E 0.06mg 0.64mg 4%
Zinc 0.7mg 0.45mg 2%
Sodium 2mg 54mg 2%
Magnesium 22mg 32mg 2%
Vitamin C 0mg 1mg 1%
Polyunsaturated fat 0.413g 0.231g 1%
Vitamin A 0µg 12µg 1%
Selenium 33.9µg 33.1µg 1%
Fats 0.98g 0.67g 0%
Net carbs 73.61g 0g N/A
Calcium 15mg 16mg 0%
Sugar 0.27g 0g N/A
Vitamin K 0.3µg 0.1µg 0%
Saturated fat 0.155g 0.131g 0%
Monounsaturated fat 0.087g 0.094g 0%
Tryptophan 0.127mg 0.199mg 0%
Threonine 0.281mg 0.781mg 0%
Isoleucine 0.357mg 0.821mg 0%
Leucine 0.71mg 1.447mg 0%
Lysine 0.228mg 1.635mg 0%
Methionine 0.183mg 0.527mg 0%
Phenylalanine 0.52mg 0.695mg 0%
Valine 0.415mg 0.917mg 0%
Histidine 0.23mg 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g 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
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more FatsFats +46.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +53.3%
Contains more ProteinProtein +72.4%
Contains more WaterWater +581.4%

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
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Poly. FatPolyunsaturated fat +78.8%
Contains less Sat. FatSaturated fat -15.5%
~equal in Monounsaturated fat ~0.094g

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.