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  6. Flour vs. Grape seed oil

Flour vs. Grape seed oil — In-Depth Nutrition Comparison

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How are Flour and Grape seed oil different?

  • Flour is richer in Vitamin B1, Selenium, Iron, Folate, Vitamin B2, Vitamin B3, Phosphorus, and Fiber, while Grape seed oil is higher in Vitamin E .
  • Grape seed oil covers your daily need of Vitamin E 192% more than Flour.
  • Flour is lower in Saturated Fat.

Wheat flour, white, all-purpose, enriched, bleached and Oil, grapeseed types were used in this article.

Infographic

Flour vs Grape seed oil 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
9
:
1
Grape seed oil
Grape seed oil
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Grape seed oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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
8
:
1
Grape seed oil
Grape seed oil
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +47900%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Grape seed oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 577% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +47900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
4
:
1
Grape seed oil
Grape seed oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +10104.1%
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Grape seed oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +10104.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
:
2
Grape seed oil
Grape seed oil
Contains less Saturated Fat -98.4%
Contains more Monounsaturated Fat +18405.7%
Contains more Polyunsaturated fat +16824.9%
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Grape seed oil
10% 17% 73%
Saturated Fat: 9.6 g
Monounsaturated Fat: 16.1 g
Polyunsaturated fat: 69.9 g
Contains less Saturated Fat -98.4%
Contains more Monounsaturated Fat +18405.7%
Contains more Polyunsaturated fat +16824.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Grape seed oil Opinion
Net carbs 73.61g 0g Flour
Protein 10.33g 0g Flour
Fats 0.98g 100g Grape seed oil
Carbs 76.31g 0g Flour
Calories 364kcal 884kcal Grape seed oil
Sugar 0.27g 0g Grape seed oil
Fiber 2.7g 0g Flour
Calcium 15mg 0mg Flour
Iron 4.64mg 0mg Flour
Magnesium 22mg 0mg Flour
Phosphorus 108mg 0mg Flour
Potassium 107mg 0mg Flour
Sodium 2mg 0mg Grape seed oil
Zinc 0.7mg 0mg Flour
Copper 0.144mg Flour
Manganese 0.682mg Flour
Selenium 33.9µg 0µg Flour
Vitamin E 0.06mg 28.8mg Grape seed oil
Vitamin B1 0.785mg 0mg Flour
Vitamin B2 0.494mg 0mg Flour
Vitamin B3 5.904mg 0mg Flour
Vitamin B5 0.438mg 0mg Flour
Vitamin B6 0.044mg 0mg Flour
Folate 183µg 0µg Flour
Vitamin K 0.3µg Flour
Tryptophan 0.127mg 0mg Flour
Threonine 0.281mg 0mg Flour
Isoleucine 0.357mg 0mg Flour
Leucine 0.71mg 0mg Flour
Lysine 0.228mg 0mg Flour
Methionine 0.183mg 0mg Flour
Phenylalanine 0.52mg 0mg Flour
Valine 0.415mg 0mg Flour
Histidine 0.23mg 0mg Flour
Saturated Fat 0.155g 9.6g Flour
Monounsaturated Fat 0.087g 16.1g Grape seed oil
Polyunsaturated fat 0.413g 69.9g Grape seed oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Grape seed oil
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
50%
Flour
48%
Grape seed oil
Minerals Daily Need Coverage Score
59%
Flour
0%
Grape seed oil

Comparison summary

Which food is lower in Sugar?
Grape seed oil
Grape seed oil is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Grape seed oil
Grape seed oil contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Grape seed oil
Grape seed oil is lower in glycemic index (difference - 72)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 9.445g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $3)
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. Grape seed oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171028/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.