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  6. Flour vs. Cream cracker

Flour vs. Cream cracker — In-Depth Nutrition Comparison

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Important differences between flour and cream cracker

  • Flour has more selenium, vitamin B1, vitamin B2, and folate; however, cream cracker is richer in iron, vitamin B12, vitamin K, and vitamin E.
  • Cream cracker's daily need coverage for sodium is 50% more.
  • Flour contains 4 times more selenium than cream cracker. Flour contains 33.9µg of selenium, while cream cracker contains 9.5µg.
  • Flour contains less saturated fat.

The food varieties used in the comparison are Wheat flour, white, all-purpose, enriched, bleached and Crackers, cream, GAMESA SABROSAS.

Infographic

Flour vs Cream cracker 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
3
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 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
Contains more CopperCopper +29.7%
Contains less SodiumSodium -99.8%
Contains more SeleniumSelenium +256.8%
Contains more MagnesiumMagnesium +13.6%
Contains more CalciumCalcium +73.3%
Contains more PotassiumPotassium +20.6%
Contains more IronIron +59.1%
Contains more ManganeseManganese +14.1%
~equal in Zinc ~0.66mg
~equal in Phosphorus ~98mg

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%
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% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 0%
Contains more Vitamin B1Vitamin B1 +163.4%
Contains more Vitamin B2Vitamin B2 +105.8%
Contains more Vitamin B3Vitamin B3 +16.2%
Contains more FolateFolate +22.8%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +2550%
Contains more Vitamin B6Vitamin B6 +47.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +5866.7%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.462mg

All nutrients comparison - raw data values

Nutrient Flour Cream cracker DV% diff.
Sodium 2mg 1148mg 50%
Selenium 33.9µg 9.5µg 44%
Vitamin B1 0.785mg 0.298mg 41%
Iron 4.64mg 7.38mg 34%
Fats 0.98g 20.37g 30%
Monounsaturated fat 0.087g 10.625g 26%
Saturated fat 0.155g 5.362g 24%
Starch 51.87g 21%
Vitamin B2 0.494mg 0.24mg 20%
Vitamin B12 0µg 0.46µg 19%
Vitamin K 0.3µg 17.9µg 15%
Polyunsaturated fat 0.413g 2.45g 14%
Vitamin E 0.06mg 1.59mg 10%
Folate 183µg 149µg 9%
Protein 10.33g 7.01g 7%
Calories 364kcal 484kcal 6%
Vitamin B3 5.904mg 5.08mg 5%
Carbs 76.31g 64.55g 4%
Copper 0.144mg 0.111mg 4%
Manganese 0.682mg 0.778mg 4%
Vitamin B6 0.044mg 0.065mg 2%
Choline 10.4mg 2%
Potassium 107mg 129mg 1%
Phosphorus 108mg 98mg 1%
Fiber 2.7g 2.4g 1%
Fructose 0.95g 1%
Magnesium 22mg 25mg 1%
Calcium 15mg 26mg 1%
Net carbs 73.61g 62.15g N/A
Sugar 0.27g 9.37g N/A
Zinc 0.7mg 0.66mg 0%
Vitamin B5 0.438mg 0.462mg 0%
Trans fat 3.969g N/A
Tryptophan 0.127mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 0%
Omega-3 - ALA 0.045g N/A
Omega-6 - Linoleic acid 1.542g 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
7% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 g
Contains more ProteinProtein +47.4%
Contains more CarbsCarbs +18.2%
Contains more WaterWater +167.9%
Contains more FatsFats +1978.6%
Contains more OtherOther +687%

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
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +12112.6%
Contains more Poly. FatPolyunsaturated fat +493.2%

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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. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.