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Flour vs. Jujube — In-Depth Nutrition Comparison

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What are the differences between flour and jujube?

  • Flour is higher in vitamin B1, iron, vitamin B2, vitamin B3, manganese, phosphorus, copper, and zinc, yet jujube is higher in vitamin C.
  • Jujube's daily need coverage for vitamin C is 77% more.
  • Flour has 39 times more vitamin B1 than jujube. While flour has 0.785mg of vitamin B1, jujube has only 0.02mg.
  • The glycemic index of jujube is lower.

We used Wheat flour, white, all-purpose, enriched, bleached and Jujube, raw types in this article.

Infographic

Flour vs Jujube 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
8
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%
Jujube
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.3% 22% 18% 24% 1.4% 9.9% 0.39% 11% 0%
Contains more MagnesiumMagnesium +120%
Contains more IronIron +866.7%
Contains more CopperCopper +97.3%
Contains more ZincZinc +1300%
Contains more PhosphorusPhosphorus +369.6%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +711.9%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +133.6%

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
8
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%
Jujube
3
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 230% 0.67% 0% 0% 5% 9.2% 17% 0% 19% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3825%
Contains more Vitamin B2Vitamin B2 +1135%
Contains more Vitamin B3Vitamin B3 +556%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +84.1%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Jujube
2
20% 78%
Protein: 1.2 g
Fats: 0.2 g
Carbs: 20.23 g
Water: 77.86 g
Other: 0.51 g
Contains more ProteinProtein +760.8%
Contains more FatsFats +390%
Contains more CarbsCarbs +277.2%
Contains more WaterWater +553.2%
Contains more OtherOther +10.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flour Jujube
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 Jujube DV% diff.
Vitamin C 0mg 69mg 77%
Vitamin B1 0.785mg 0.02mg 64%
Selenium 33.9µg 62%
Iron 4.64mg 0.48mg 52%
Folate 183µg 46%
Vitamin B2 0.494mg 0.04mg 35%
Vitamin B3 5.904mg 0.9mg 31%
Manganese 0.682mg 0.084mg 26%
Carbs 76.31g 20.23g 19%
Protein 10.33g 1.2g 18%
Calories 364kcal 79kcal 14%
Phosphorus 108mg 23mg 12%
Fiber 2.7g 11%
Vitamin B5 0.438mg 9%
Copper 0.144mg 0.073mg 8%
Zinc 0.7mg 0.05mg 6%
Potassium 107mg 250mg 4%
Vitamin B6 0.044mg 0.081mg 3%
Polyunsaturated fat 0.413g 3%
Magnesium 22mg 10mg 3%
Choline 10.4mg 2%
Fats 0.98g 0.2g 1%
Calcium 15mg 21mg 1%
Saturated fat 0.155g 1%
Net carbs 73.61g 20.23g N/A
Sugar 0.27g N/A
Sodium 2mg 3mg 0%
Vitamin E 0.06mg 0%
Vitamin A 0µg 2µg 0%
Vitamin K 0.3µg 0%
Monounsaturated fat 0.087g 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 Jujube
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
22%
Jujube
Minerals Daily Need Coverage Score
59%
Flour
10%
Jujube

Comparison summary

Which food is lower in Sugar?
Jujube
Jujube is lower in Sugar (difference - 0.27g)
Which food is lower in Saturated fat?
Jujube
Jujube is lower in Saturated fat (difference - 0.155g)
Which food is lower in glycemic index?
Jujube
Jujube is lower in glycemic index (difference - 45)
Which food is cheaper?
Jujube
Jujube is cheaper (difference - $1)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 1mg)
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. Jujube - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168151/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.