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  6. Flour vs. Fruit preserves

Flour vs. Fruit preserves — In-Depth Nutrition Comparison

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How are flour and fruit preserves different?

  • Flour is richer in vitamin B1, selenium, iron, folate, vitamin B3, vitamin B2, manganese, phosphorus, and vitamin B5, while fruit preserves are higher in vitamin C.
  • Flour covers your daily need for vitamin B1, 64% more than fruit preserves.
  • Flour contains 164 times more vitamin B3 than fruit preserves. Flour contains 5.904mg of vitamin B3, while fruit preserves contain 0.036mg.
  • Flour has a higher glycemic index (72) than fruit preserves (51).

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

Infographic

Flour vs Fruit preserves 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
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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Contains more MagnesiumMagnesium +450%
Contains more PotassiumPotassium +39%
Contains more IronIron +846.9%
Contains more CopperCopper +44%
Contains more ZincZinc +1066.7%
Contains more PhosphorusPhosphorus +468.4%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +1605%
Contains more SeleniumSelenium +1595%
Contains more CalciumCalcium +33.3%

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
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 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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
Contains more Vitamin B1Vitamin B1 +4806.3%
Contains more Vitamin B2Vitamin B2 +550%
Contains more Vitamin B3Vitamin B3 +16300%
Contains more Vitamin B5Vitamin B5 +2090%
Contains more Vitamin B6Vitamin B6 +120%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1563.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +100%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~10.2mg

All nutrients comparison - raw data values

Nutrient Flour Fruit preserves DV% diff.
Vitamin B1 0.785mg 0.016mg 64%
Selenium 33.9µg 2µg 58%
Iron 4.64mg 0.49mg 52%
Folate 183µg 11µg 43%
Vitamin B3 5.904mg 0.036mg 37%
Vitamin B2 0.494mg 0.076mg 32%
Manganese 0.682mg 0.04mg 28%
Protein 10.33g 0.37g 20%
Phosphorus 108mg 19mg 13%
Vitamin C 0mg 8.8mg 10%
Vitamin B5 0.438mg 0.02mg 8%
Fiber 2.7g 1.1g 6%
Zinc 0.7mg 0.06mg 6%
Copper 0.144mg 0.1mg 5%
Calories 364kcal 278kcal 4%
Magnesium 22mg 4mg 4%
Polyunsaturated fat 0.413g 0g 3%
Carbs 76.31g 68.86g 2%
Vitamin B6 0.044mg 0.02mg 2%
Sodium 2mg 32mg 1%
Fats 0.98g 0.07g 1%
Saturated fat 0.155g 0.01g 1%
Calcium 15mg 20mg 1%
Potassium 107mg 77mg 1%
Net carbs 73.61g 67.76g N/A
Sugar 0.27g 48.5g N/A
Vitamin E 0.06mg 0.12mg 0%
Vitamin K 0.3µg 0µg 0%
Choline 10.4mg 10.2mg 0%
Monounsaturated fat 0.087g 0.038g 0%
Tryptophan 0.127mg 0.008mg 0%
Threonine 0.281mg 0.023mg 0%
Isoleucine 0.357mg 0.017mg 0%
Leucine 0.71mg 0.037mg 0%
Lysine 0.228mg 0.03mg 0%
Methionine 0.183mg 0.001mg 0%
Phenylalanine 0.52mg 0.021mg 0%
Valine 0.415mg 0.021mg 0%
Histidine 0.23mg 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
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
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more ProteinProtein +2691.9%
Contains more FatsFats +1300%
Contains more OtherOther +100%
Contains more WaterWater +155.6%
~equal in Carbs ~68.86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
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
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +128.9%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -93.5%

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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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.