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  6. Flour vs. Caviar

Flour vs. Caviar — In-Depth Nutrition Comparison

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Summary of differences between flour and caviar

  • Flour has more vitamin B1 and vitamin B3, while caviar has more vitamin B12, iron, choline, magnesium, vitamin B5, and selenium.
  • Caviar covers your daily need for vitamin B12, 833% more than flour.
  • Flour contains 49 times more vitamin B3 than caviar. While flour contains 5.904mg of vitamin B3, caviar contains only 0.12mg.
  • The amount of sodium in flour is lower.
  • Caviar has a lower glycemic index. The glycemic index of caviar is 0, while the glycemic index of flour is 72.

These are the specific foods used in this comparison Wheat flour, white, all-purpose, enriched, bleached and Fish, caviar, black, and red, granular.

Infographic

Flour vs Caviar 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%
Caviar
Caviar
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 214% 83% 16% 446% 37% 26% 153% 196% 6.5% 357%
Contains more CopperCopper +30.9%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +1264%
Contains more MagnesiumMagnesium +1263.6%
Contains more CalciumCalcium +1733.3%
Contains more PotassiumPotassium +69.2%
Contains more IronIron +156%
Contains more ZincZinc +35.7%
Contains more PhosphorusPhosphorus +229.6%
Contains more SeleniumSelenium +93.2%

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
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Caviar
Caviar
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 44% 90% 38% 48% 143% 2.3% 210% 74% 2500% 1.5% 38%
Contains more Vitamin B1Vitamin B1 +313.2%
Contains more Vitamin B3Vitamin B3 +4820%
Contains more FolateFolate +266%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3050%
Contains more Vitamin B2Vitamin B2 +25.5%
Contains more Vitamin B5Vitamin B5 +699.1%
Contains more Vitamin B6Vitamin B6 +627.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +100%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Flour Caviar DV% diff.
Vitamin B12 0µg 20µg 833%
Cholesterol 0mg 588mg 196%
Iron 4.64mg 11.88mg 91%
Choline 10.4mg 490.9mg 87%
Magnesium 22mg 300mg 66%
Sodium 2mg 1500mg 65%
Vitamin B5 0.438mg 3.5mg 61%
Selenium 33.9µg 65.5µg 57%
Vitamin B1 0.785mg 0.19mg 50%
Polyunsaturated fat 0.413g 7.405g 47%
Vitamin B3 5.904mg 0.12mg 36%
Phosphorus 108mg 356mg 35%
Folate 183µg 50µg 33%
Vitamin A 0µg 271µg 30%
Protein 10.33g 24.6g 29%
Manganese 0.682mg 0.05mg 27%
Fats 0.98g 17.9g 26%
Calcium 15mg 275mg 26%
Carbs 76.31g 4g 24%
Vitamin B6 0.044mg 0.32mg 21%
Saturated fat 0.155g 4.06g 18%
Vitamin D* 0 IU 117 IU 15%
Vitamin D 0µg 2.9µg 15%
Vitamin E 0.06mg 1.89mg 12%
Fiber 2.7g 0g 11%
Monounsaturated fat 0.087g 4.631g 11%
Vitamin B2 0.494mg 0.62mg 10%
Calories 364kcal 264kcal 5%
Copper 0.144mg 0.11mg 4%
Potassium 107mg 181mg 2%
Zinc 0.7mg 0.95mg 2%
Protein per 100 calories 2.8g 9.3g N/A
Calories per 10 g protein 352kcal 107kcal N/A
Weight per 100 calories 27g 38g N/A
Unsaturated / Saturated Fat ratio 3.2 3 N/A
Net carbs 73.61g 4g N/A
Sugar 0.27g 0g N/A
Vitamin K 0.3µg 0.6µg 0%
Tryptophan 0.127mg 0.323mg 0%
Threonine 0.281mg 1.263mg 0%
Isoleucine 0.357mg 1.035mg 0%
Leucine 0.71mg 2.133mg 0%
Lysine 0.228mg 1.834mg 0%
Methionine 0.183mg 0.646mg 0%
Phenylalanine 0.52mg 1.071mg 0%
Valine 0.415mg 1.263mg 0%
Histidine 0.23mg 0.649mg 0%
Omega-3 - EPA 0g 2.741g N/A
Omega-3 - DHA 0g 3.8g N/A
Omega-3 - DPA 0g 0.229g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Caviar
Caviar
4
25% 18% 4% 48% 6%
Protein: 24.6 g
Fats: 17.9 g
Carbs: 4 g
Water: 47.5 g
Other: 6 g
Contains more CarbsCarbs +1807.8%
Contains more ProteinProtein +138.1%
Contains more FatsFats +1726.5%
Contains more WaterWater +298.5%
Contains more OtherOther +1204.3%

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
Caviar
Caviar
2
25% 29% 46%
Saturated fat: Sat. Fat 4.06 g
Monounsaturated fat: Mono. Fat 4.631 g
Polyunsaturated fat: Poly. Fat 7.405 g
Contains less Sat. FatSaturated fat -96.2%
Contains more Mono. FatMonounsaturated fat +5223%
Contains more Poly. FatPolyunsaturated fat +1693%

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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. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/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.