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Flour vs. Sardine — In-Depth Nutrition Comparison

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How are Flour and Sardine different?

  • Flour is higher in Vitamin B1, Folate, Manganese, and Iron, however, Sardine is richer in Vitamin B12, Phosphorus, Calcium, Selenium, and Vitamin D.
  • Daily need coverage for Vitamin B12 from Sardine is 373% higher.
  • Flour contains 18 times more Folate than Sardine. While Flour contains 183µg of Folate, Sardine contains only 10µg.

Wheat flour, white, all-purpose, enriched, bleached and Fish, sardine, Atlantic, canned in oil, drained solids with bone are the varieties used in this article.

Infographic

Flour vs Sardine 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
3
:
Contains more Iron +58.9%
Contains less Sodium -99.3%
Contains more Manganese +531.5%
Contains more Calcium +2446.7%
Contains more Magnesium +77.3%
Contains more Phosphorus +353.7%
Contains more Potassium +271%
Contains more Zinc +87.1%
Contains more Copper +29.2%
Contains more Selenium +55.5%
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 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains more Iron +58.9%
Contains less Sodium -99.3%
Contains more Manganese +531.5%
Contains more Calcium +2446.7%
Contains more Magnesium +77.3%
Contains more Phosphorus +353.7%
Contains more Potassium +271%
Contains more Zinc +87.1%
Contains more Copper +29.2%
Contains more Selenium +55.5%

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
4
:
Contains more Vitamin B1 +881.3%
Contains more Vitamin B2 +117.6%
Contains more Vitamin B3 +12.6%
Contains more Folate +1730%
Contains more Vitamin A +∞%
Contains more Vitamin E +3300%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +46.6%
Contains more Vitamin B6 +279.5%
Contains more Vitamin B12 +∞%
Contains more Choline +621.2%
Contains more Vitamin K +766.7%
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 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 41% 7%
Contains more Vitamin B1 +881.3%
Contains more Vitamin B2 +117.6%
Contains more Vitamin B3 +12.6%
Contains more Folate +1730%
Contains more Vitamin A +∞%
Contains more Vitamin E +3300%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +46.6%
Contains more Vitamin B6 +279.5%
Contains more Vitamin B12 +∞%
Contains more Choline +621.2%
Contains more Vitamin K +766.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
1
:
Contains more Carbs +∞%
Contains more Protein +138.3%
Contains more Fats +1068.4%
Contains more Water +400.1%
Contains more Other +839.1%
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more Carbs +∞%
Contains more Protein +138.3%
Contains more Fats +1068.4%
Contains more Water +400.1%
Contains more Other +839.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
1
:
Contains less Saturated Fat -89.9%
Contains more Monounsaturated Fat +4347.1%
Contains more Polyunsaturated fat +1146.5%
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains less Saturated Fat -89.9%
Contains more Monounsaturated Fat +4347.1%
Contains more Polyunsaturated fat +1146.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Sardine Opinion
Net carbs 73.61g 0g Flour
Protein 10.33g 24.62g Sardine
Fats 0.98g 11.45g Sardine
Carbs 76.31g 0g Flour
Calories 364kcal 208kcal Flour
Sugar 0.27g 0g Sardine
Fiber 2.7g 0g Flour
Calcium 15mg 382mg Sardine
Iron 4.64mg 2.92mg Flour
Magnesium 22mg 39mg Sardine
Phosphorus 108mg 490mg Sardine
Potassium 107mg 397mg Sardine
Sodium 2mg 307mg Flour
Zinc 0.7mg 1.31mg Sardine
Copper 0.144mg 0.186mg Sardine
Manganese 0.682mg 0.108mg Flour
Selenium 33.9µg 52.7µg Sardine
Vitamin A 0IU 108IU Sardine
Vitamin A RAE 0µg 32µg Sardine
Vitamin E 0.06mg 2.04mg Sardine
Vitamin D 0IU 193IU Sardine
Vitamin D 0µg 4.8µg Sardine
Vitamin B1 0.785mg 0.08mg Flour
Vitamin B2 0.494mg 0.227mg Flour
Vitamin B3 5.904mg 5.245mg Flour
Vitamin B5 0.438mg 0.642mg Sardine
Vitamin B6 0.044mg 0.167mg Sardine
Folate 183µg 10µg Flour
Vitamin B12 0µg 8.94µg Sardine
Choline 10.4mg 75mg Sardine
Vitamin K 0.3µg 2.6µg Sardine
Tryptophan 0.127mg 0.276mg Sardine
Threonine 0.281mg 1.079mg Sardine
Isoleucine 0.357mg 1.134mg Sardine
Leucine 0.71mg 2.001mg Sardine
Lysine 0.228mg 2.26mg Sardine
Methionine 0.183mg 0.729mg Sardine
Phenylalanine 0.52mg 0.961mg Sardine
Valine 0.415mg 1.268mg Sardine
Histidine 0.23mg 0.725mg Sardine
Cholesterol 0mg 142mg Flour
Saturated Fat 0.155g 1.528g Flour
Omega-3 - DHA 0g 0.509g Sardine
Omega-3 - EPA 0g 0.473g Sardine
Monounsaturated Fat 0.087g 3.869g Sardine
Polyunsaturated fat 0.413g 5.148g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Sardine
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
124%
Sardine
Minerals Daily Need Coverage Score
59%
Flour
94%
Sardine

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 72)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 305mg)
Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 1.373g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $6)

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.