Flour vs. Fruit salad — In-Depth Nutrition Comparison
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The main differences between flour and fruit salad
- Flour has more vitamin B1, iron, folate, vitamin B2, vitamin B3, manganese, phosphorus, copper, and vitamin B5; however, fruit salad has more vitamin A.
- Daily need coverage for vitamin B1 for flour is 65% higher.
- Fruit salad has 61 times less folate than flour. Flour has 183µg of folate, while fruit salad has 3µg.
- Flour has a higher glycemic index than fruit salad.
Food types used in this article are Wheat flour, white, all-purpose, enriched, bleached and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.
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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.
| Contains more MagnesiumMagnesium | +175% |
| Contains more CalciumCalcium | +36.4% |
| Contains more IronIron | +1756% |
| Contains more CopperCopper | +188% |
| Contains more ZincZinc | +400% |
| Contains more PhosphorusPhosphorus | +671.4% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +351.7% |
| Contains more SeleniumSelenium | +∞% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +7036.4% |
| Contains more Vitamin B2Vitamin B2 | +3428.6% |
| Contains more Vitamin B3Vitamin B3 | +1558.4% |
| Contains more Vitamin B5Vitamin B5 | +726.4% |
| Contains more Vitamin B6Vitamin B6 | +63% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +6000% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.33 g
Fats:
0.98 g
Carbs:
76.31 g
Water:
11.92 g
Other:
0.46 g
Protein:
0.51 g
Fats:
0.03 g
Carbs:
13.05 g
Water:
86.15 g
Other:
0.26 g
| Contains more ProteinProtein | +1925.5% |
| Contains more FatsFats | +3166.7% |
| Contains more CarbsCarbs | +484.8% |
| Contains more OtherOther | +76.9% |
| Contains more WaterWater | +622.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.155 g
Monounsaturated fat:
Mono. Fat
0.087 g
Polyunsaturated fat:
Poly. Fat
0.413 g
Saturated fat:
Sat. Fat
0.004 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.011 g
| Contains more Mono. FatMonounsaturated fat | +1640% |
| Contains more Poly. FatPolyunsaturated fat | +3654.5% |
| Contains less Sat. FatSaturated fat | -97.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 0.785mg | 0.011mg | 65% |
| Selenium | 33.9µg | 62% | |
| Iron | 4.64mg | 0.25mg | 55% |
| Folate | 183µg | 3µg | 45% |
| Vitamin B2 | 0.494mg | 0.014mg | 37% |
| Vitamin B3 | 5.904mg | 0.356mg | 35% |
| Manganese | 0.682mg | 0.151mg | 23% |
| Carbs | 76.31g | 13.05g | 21% |
| Protein | 10.33g | 0.51g | 20% |
| Calories | 364kcal | 50kcal | 16% |
| Phosphorus | 108mg | 14mg | 13% |
| Copper | 0.144mg | 0.05mg | 10% |
| Vitamin B5 | 0.438mg | 0.053mg | 8% |
| Fiber | 2.7g | 1g | 7% |
| Zinc | 0.7mg | 0.14mg | 5% |
| Vitamin C | 0mg | 3.3mg | 4% |
| Vitamin A | 0µg | 30µg | 3% |
| Polyunsaturated fat | 0.413g | 0.011g | 3% |
| Magnesium | 22mg | 8mg | 3% |
| Choline | 10.4mg | 2% | |
| Saturated fat | 0.155g | 0.004g | 1% |
| Vitamin B6 | 0.044mg | 0.027mg | 1% |
| Fats | 0.98g | 0.03g | 1% |
| Net carbs | 73.61g | 12.05g | N/A |
| Calcium | 15mg | 11mg | 0% |
| Potassium | 107mg | 116mg | 0% |
| Sugar | 0.27g | N/A | |
| Sodium | 2mg | 5mg | 0% |
| Vitamin E | 0.06mg | 0% | |
| Vitamin K | 0.3µg | 0% | |
| Monounsaturated fat | 0.087g | 0.005g | 0% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
3%
Minerals Daily Need Coverage Score
59%
8%
Comparison summary
Which food is lower in Sugar?
Fruit salad is lower in Sugar (difference - 0.27g)
Which food is lower in Saturated fat?
Fruit salad is lower in Saturated fat (difference - 0.151g)
Which food is lower in glycemic index?
Fruit salad is lower in glycemic index (difference - 18)
Which food is cheaper?
Fruit salad is cheaper (difference - $1)
Which food contains less Sodium?
Flour contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Flour is relatively richer in minerals
Which food is richer in vitamins?
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)