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Flour vs. Cumin — In-Depth Nutrition Comparison

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A recap on differences between Flour and Cumin

  • Flour has more Selenium, and Folate, however, Cumin is higher in Iron, Manganese, Calcium, Magnesium, Copper, Phosphorus, Potassium, and Zinc.
  • Cumin covers your daily Iron needs 772% more than Flour.
  • Cumin contains 18 times less Folate than Flour. Flour contains 183µg of Folate, while Cumin contains 10µg.

Food varieties used in this article are Wheat flour, white, all-purpose, enriched, bleached and Spices, cumin seed.

Infographic

Flour vs Cumin 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
2
:
8
Cumin
Contains less Sodium -98.8%
Contains more Selenium +551.9%
Contains more Calcium +6106.7%
Contains more Iron +1330.2%
Contains more Magnesium +1563.6%
Contains more Phosphorus +362%
Contains more Potassium +1571%
Contains more Zinc +585.7%
Contains more Copper +502.1%
Contains more Manganese +388.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 280% 2489% 262% 214% 158% 22% 131% 289% 435% 29%
Contains less Sodium -98.8%
Contains more Selenium +551.9%
Contains more Calcium +6106.7%
Contains more Iron +1330.2%
Contains more Magnesium +1563.6%
Contains more Phosphorus +362%
Contains more Potassium +1571%
Contains more Zinc +585.7%
Contains more Copper +502.1%
Contains more Manganese +388.7%

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
5
:
6
Cumin
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +51.1%
Contains more Vitamin B3 +28.9%
Contains more Folate +1730%
Contains more Vitamin A +∞%
Contains more Vitamin E +5450%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +888.6%
Contains more Choline +137.5%
Contains more Vitamin K +1700%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 6% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 77% 67% 0% 26% 157% 76% 86% 0% 101% 8% 0% 14% 14%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +51.1%
Contains more Vitamin B3 +28.9%
Contains more Folate +1730%
Contains more Vitamin A +∞%
Contains more Vitamin E +5450%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +888.6%
Contains more Choline +137.5%
Contains more Vitamin K +1700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
2
:
3
Cumin
Contains more Carbs +72.5%
Contains more Water +47.9%
Contains more Protein +72.4%
Contains more Fats +2172.4%
Contains more Other +1556.5%
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
18% 22% 44% 8% 8%
Protein: 17.81 g
Fats: 22.27 g
Carbs: 44.24 g
Water: 8.06 g
Other: 7.62 g
Contains more Carbs +72.5%
Contains more Water +47.9%
Contains more Protein +72.4%
Contains more Fats +2172.4%
Contains more Other +1556.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
1
:
2
Cumin
Contains less Saturated Fat -89.9%
Contains more Monounsaturated Fat +16037.9%
Contains more Polyunsaturated fat +693.9%
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
8% 74% 17%
Saturated Fat: 1.535 g
Monounsaturated Fat: 14.04 g
Polyunsaturated fat: 3.279 g
Contains less Saturated Fat -89.9%
Contains more Monounsaturated Fat +16037.9%
Contains more Polyunsaturated fat +693.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flour Cumin
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flour Cumin Opinion
Net carbs 73.61g 33.74g Flour
Protein 10.33g 17.81g Cumin
Fats 0.98g 22.27g Cumin
Carbs 76.31g 44.24g Flour
Calories 364kcal 375kcal Cumin
Sugar 0.27g 2.25g Flour
Fiber 2.7g 10.5g Cumin
Calcium 15mg 931mg Cumin
Iron 4.64mg 66.36mg Cumin
Magnesium 22mg 366mg Cumin
Phosphorus 108mg 499mg Cumin
Potassium 107mg 1788mg Cumin
Sodium 2mg 168mg Flour
Zinc 0.7mg 4.8mg Cumin
Copper 0.144mg 0.867mg Cumin
Manganese 0.682mg 3.333mg Cumin
Selenium 33.9µg 5.2µg Flour
Vitamin A 0IU 1270IU Cumin
Vitamin A RAE 0µg 64µg Cumin
Vitamin E 0.06mg 3.33mg Cumin
Vitamin C 0mg 7.7mg Cumin
Vitamin B1 0.785mg 0.628mg Flour
Vitamin B2 0.494mg 0.327mg Flour
Vitamin B3 5.904mg 4.579mg Flour
Vitamin B5 0.438mg Flour
Vitamin B6 0.044mg 0.435mg Cumin
Folate 183µg 10µg Flour
Choline 10.4mg 24.7mg Cumin
Vitamin K 0.3µg 5.4µg Cumin
Tryptophan 0.127mg Flour
Threonine 0.281mg Flour
Isoleucine 0.357mg Flour
Leucine 0.71mg Flour
Lysine 0.228mg Flour
Methionine 0.183mg Flour
Phenylalanine 0.52mg Flour
Valine 0.415mg Flour
Histidine 0.23mg Flour
Saturated Fat 0.155g 1.535g Flour
Monounsaturated Fat 0.087g 14.04g Cumin
Polyunsaturated fat 0.413g 3.279g Cumin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Cumin
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
48%
Cumin
Minerals Daily Need Coverage Score
59%
Flour
431%
Cumin

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 1.98g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 166mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 1.38g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $3)
Which food is lower in glycemic index?
Cumin
Cumin is lower in glycemic index (difference - 72)
Which food is richer in minerals?
Cumin
Cumin 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. Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/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.