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Flour vs. Jerky — In-Depth Nutrition Comparison

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Summary of differences between flour and jerky

  • Flour has more vitamin B1, selenium, vitamin B2, vitamin B3, and manganese, while jerky has more zinc, phosphorus, and vitamin B12.
  • Jerky covers your daily need for sodium, 90% more than flour.
  • Flour contains 6 times more manganese than jerky. While flour contains 0.682mg of manganese, jerky contains only 0.111mg.
  • The amount of saturated fat in flour is lower.
  • Jerky has a lower glycemic index. The glycemic index of jerky is 0, while the glycemic index of flour is 72.

These are the specific foods used in this comparison Wheat flour, white, all-purpose, enriched, bleached and Snacks, beef jerky, chopped and formed.

Infographic

Flour vs Jerky 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
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%
Jerky
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +514.4%
Contains more SeleniumSelenium +216.8%
Contains more MagnesiumMagnesium +131.8%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +457.9%
Contains more IronIron +16.8%
Contains more CopperCopper +57.6%
Contains more ZincZinc +1058.6%
Contains more PhosphorusPhosphorus +276.9%

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
5
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%
Jerky
6
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% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
Contains more Vitamin B1Vitamin B1 +409.7%
Contains more Vitamin B2Vitamin B2 +247.9%
Contains more Vitamin B3Vitamin B3 +240.9%
Contains more Vitamin B5Vitamin B5 +168.7%
Contains more FolateFolate +36.6%
Contains more Vitamin EVitamin E +716.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +306.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +666.7%
Contains more CholineCholine +949%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Jerky
4
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 g
Contains more CarbsCarbs +593.7%
Contains more ProteinProtein +221.4%
Contains more FatsFats +2512.2%
Contains more WaterWater +96%
Contains more OtherOther +1387%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Jerky
2
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +12894.3%
Contains more Poly. FatPolyunsaturated fat +144.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Jerky DV% diff.
Sodium 2mg 2081mg 90%
Zinc 0.7mg 8.11mg 67%
Vitamin B1 0.785mg 0.154mg 53%
Saturated fat 0.155g 10.85g 49%
Protein 10.33g 33.2g 46%
Phosphorus 108mg 407mg 43%
Selenium 33.9µg 10.7µg 42%
Vitamin B12 0µg 0.99µg 41%
Fats 0.98g 25.6g 38%
Monounsaturated fat 0.087g 11.305g 28%
Vitamin B2 0.494mg 0.142mg 27%
Vitamin B3 5.904mg 1.732mg 26%
Manganese 0.682mg 0.111mg 25%
Carbs 76.31g 11g 22%
Choline 10.4mg 109.1mg 18%
Cholesterol 0mg 48mg 16%
Potassium 107mg 597mg 14%
Folate 183µg 134µg 12%
Vitamin B6 0.044mg 0.179mg 10%
Iron 4.64mg 5.42mg 10%
Copper 0.144mg 0.227mg 9%
Magnesium 22mg 51mg 7%
Vitamin B5 0.438mg 0.163mg 6%
Fiber 2.7g 1.8g 4%
Polyunsaturated fat 0.413g 1.011g 4%
Vitamin E 0.06mg 0.49mg 3%
Calories 364kcal 410kcal 2%
Vitamin K 0.3µg 2.3µg 2%
Vitamin D 0µg 0.3µg 2%
Calcium 15mg 20mg 1%
Vitamin D 0IU 11IU 1%
Net carbs 73.61g 9.2g N/A
Sugar 0.27g 9g N/A
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 Jerky
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
Jerky
Minerals Daily Need Coverage Score
59%
Flour
111%
Jerky

Comparison summary

Which food is richer in minerals?
Jerky
Jerky is relatively richer in minerals
Which food is lower in glycemic index?
Jerky
Jerky is lower in glycemic index (difference - 72)
Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 48mg)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 8.73g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 2079mg)
Which food is lower in Saturated fat?
Flour
Flour is lower in Saturated fat (difference - 10.695g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $3)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.