Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Flour vs. Fruit salad — In-Depth Nutrition Comparison

Compare

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.

Infographic

Flour vs Fruit salad 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
9
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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
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 +∞%
~equal in Potassium ~116mg

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
9
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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
4
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
13% 86%
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
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
20% 25% 55%
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.
Flour Fruit salad
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flour Fruit salad 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?

ok
ok
is better in case of low diet
Flour Fruit salad
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
3%
Fruit salad
Minerals Daily Need Coverage Score
59%
Flour
8%
Fruit salad

Comparison summary

Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 0.27g)
Which food is lower in Saturated fat?
Fruit salad
Fruit salad is lower in Saturated fat (difference - 0.151g)
Which food is lower in glycemic index?
Fruit salad
Fruit salad is lower in glycemic index (difference - 18)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $1)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.