Flour vs. Plum — In-Depth Nutrition Comparison
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Significant differences between flour and plums
- Flour has more vitamin B1, selenium, iron, folate, vitamin B2, vitamin B3, manganese, phosphorus, and copper; however, plums are richer in vitamin C.
- Flour covers your daily vitamin B1 needs 63% more than plums.
- Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of plums is 53.
Specific food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Plums, raw.
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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.
| Contains more MagnesiumMagnesium | +214.3% |
| Contains more CalciumCalcium | +150% |
| Contains more IronIron | +2629.4% |
| Contains more CopperCopper | +152.6% |
| Contains more ZincZinc | +600% |
| Contains more PhosphorusPhosphorus | +575% |
| Contains more ManganeseManganese | +1211.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more PotassiumPotassium | +46.7% |
| Contains less SodiumSodium | -100% |
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.
| Contains more Vitamin B1Vitamin B1 | +2703.6% |
| Contains more Vitamin B2Vitamin B2 | +1800% |
| Contains more Vitamin B3Vitamin B3 | +1315.8% |
| Contains more Vitamin B5Vitamin B5 | +224.4% |
| Contains more Vitamin B6Vitamin B6 | +51.7% |
| Contains more FolateFolate | +3560% |
| Contains more CholineCholine | +447.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +333.3% |
| Contains more Vitamin KVitamin K | +2033.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1375.7% |
| Contains more FatsFats | +250% |
| Contains more CarbsCarbs | +568.2% |
| Contains more OtherOther | +24.3% |
| Contains more WaterWater | +631.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +838.6% |
| Contains less Sat. FatSaturated fat | -89% |
| Contains more Mono. FatMonounsaturated fat | +54% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B1 | 0.785mg | 0.028mg | 63% |
| Selenium | 33.9µg | 0µg | 62% |
| Iron | 4.64mg | 0.17mg | 56% |
| Folate | 183µg | 5µg | 45% |
| Vitamin B2 | 0.494mg | 0.026mg | 36% |
| Vitamin B3 | 5.904mg | 0.417mg | 34% |
| Manganese | 0.682mg | 0.052mg | 27% |
| Carbs | 76.31g | 11.42g | 22% |
| Protein | 10.33g | 0.7g | 19% |
| Calories | 364kcal | 46kcal | 16% |
| Phosphorus | 108mg | 16mg | 13% |
| Vitamin C | 0mg | 9.5mg | 11% |
| Copper | 0.144mg | 0.057mg | 10% |
| Vitamin B5 | 0.438mg | 0.135mg | 6% |
| Vitamin K | 0.3µg | 6.4µg | 5% |
| Zinc | 0.7mg | 0.1mg | 5% |
| Fiber | 2.7g | 1.4g | 5% |
| Magnesium | 22mg | 7mg | 4% |
| Fructose | 3.07g | 4% | |
| Polyunsaturated fat | 0.413g | 0.044g | 2% |
| Vitamin A | 0µg | 17µg | 2% |
| Choline | 10.4mg | 1.9mg | 2% |
| Fats | 0.98g | 0.28g | 1% |
| Potassium | 107mg | 157mg | 1% |
| Saturated fat | 0.155g | 0.017g | 1% |
| Calcium | 15mg | 6mg | 1% |
| Vitamin B6 | 0.044mg | 0.029mg | 1% |
| Vitamin E | 0.06mg | 0.26mg | 1% |
| Net carbs | 73.61g | 10.02g | N/A |
| Sugar | 0.27g | 9.92g | N/A |
| Sodium | 2mg | 0mg | 0% |
| Monounsaturated fat | 0.087g | 0.134g | 0% |
| Tryptophan | 0.127mg | 0.009mg | 0% |
| Threonine | 0.281mg | 0.01mg | 0% |
| Isoleucine | 0.357mg | 0.014mg | 0% |
| Leucine | 0.71mg | 0.015mg | 0% |
| Lysine | 0.228mg | 0.016mg | 0% |
| Methionine | 0.183mg | 0.008mg | 0% |
| Phenylalanine | 0.52mg | 0.014mg | 0% |
| Valine | 0.415mg | 0.016mg | 0% |
| Histidine | 0.23mg | 0.009mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
8%
Minerals Daily Need Coverage Score
59%
6%
Comparison summary
Which food contains less Sodium?
Plum contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Plum is lower in Saturated fat (difference - 0.138g)
Which food is lower in glycemic index?
Plum is lower in glycemic index (difference - 19)
Which food is cheaper?
Plum is cheaper (difference - $0.5)
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 9.65g)
Which food is richer in minerals?
Flour is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.