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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.

Infographic

Flour vs Plum infographic
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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.
Flour
8
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%
Plum
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
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.
Flour
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% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Plum
4
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
4
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
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
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
Plum
2
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
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.
Flour Plum
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flour Plum 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?

ok
ok
is better in case of low diet
Flour Plum
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
8%
Plum
Minerals Daily Need Coverage Score
59%
Flour
6%
Plum

Comparison summary

Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Plum
Plum is lower in Saturated fat (difference - 0.138g)
Which food is lower in glycemic index?
Plum
Plum is lower in glycemic index (difference - 19)
Which food is cheaper?
Plum
Plum is cheaper (difference - $0.5)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 9.65g)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.