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  6. Flour vs. Corn raw

Flour vs. Corn raw — In-Depth Nutrition Comparison

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How are flour and corn raw different?

  • Flour is richer in selenium, vitamin B1, iron, folate, vitamin B2, vitamin B3, manganese, and copper, while corn raw is higher in vitamin C and vitamin B5.
  • Flour covers your daily need for selenium, 61% more than corn raw.
  • Flour contains 9 times more vitamin B2 than corn raw. Flour contains 0.494mg of vitamin B2, while corn raw contains 0.055mg.
  • Flour has a higher glycemic index (72) than corn raw (52).

Wheat flour, white, all-purpose, enriched, bleached and Corn, sweet, yellow, raw types were used in this article.

Infographic

Flour vs Corn raw 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +650%
Contains more IronIron +792.3%
Contains more CopperCopper +166.7%
Contains more ZincZinc +52.2%
Contains more PhosphorusPhosphorus +21.3%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +318.4%
Contains more SeleniumSelenium +5550%
Contains more MagnesiumMagnesium +68.2%
Contains more PotassiumPotassium +152.3%

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
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 23% 0% 3% 1.4% 39% 13% 33% 43% 21% 0% 0.75% 32%
Contains more Vitamin B1Vitamin B1 +406.5%
Contains more Vitamin B2Vitamin B2 +798.2%
Contains more Vitamin B3Vitamin B3 +233.6%
Contains more FolateFolate +335.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +16.7%
Contains more Vitamin B5Vitamin B5 +63.7%
Contains more Vitamin B6Vitamin B6 +111.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.3µg

All nutrients comparison - raw data values

Nutrient Flour Corn raw DV% diff.
Selenium 33.9µg 0.6µg 61%
Vitamin B1 0.785mg 0.155mg 53%
Iron 4.64mg 0.52mg 52%
Folate 183µg 42µg 35%
Vitamin B2 0.494mg 0.055mg 34%
Vitamin B3 5.904mg 1.77mg 26%
Manganese 0.682mg 0.163mg 23%
Carbs 76.31g 18.7g 19%
Calories 364kcal 86kcal 14%
Protein 10.33g 3.27g 14%
Copper 0.144mg 0.054mg 10%
Vitamin C 0mg 6.8mg 8%
Vitamin B5 0.438mg 0.717mg 6%
Potassium 107mg 270mg 5%
Magnesium 22mg 37mg 4%
Vitamin B6 0.044mg 0.093mg 4%
Fiber 2.7g 2g 3%
Phosphorus 108mg 89mg 3%
Zinc 0.7mg 0.46mg 2%
Starch 5.7g 2%
Choline 10.4mg 23mg 2%
Fructose 1.94g 2%
Fats 0.98g 1.35g 1%
Calcium 15mg 2mg 1%
Sodium 2mg 15mg 1%
Vitamin A 0µg 9µg 1%
Saturated fat 0.155g 0.325g 1%
Monounsaturated fat 0.087g 0.432g 1%
Protein per 100 calories 2.8g 3.8g N/A
Calories per 10 g protein 352kcal 263kcal N/A
Weight per 100 calories 27g 116g N/A
Net carbs 73.61g 16.7g N/A
Sugar 0.27g 6.26g N/A
Vitamin E 0.06mg 0.07mg 0%
Vitamin K 0.3µg 0.3µg 0%
Polyunsaturated fat 0.413g 0.487g 0%
Tryptophan 0.127mg 0.023mg 0%
Threonine 0.281mg 0.129mg 0%
Isoleucine 0.357mg 0.129mg 0%
Leucine 0.71mg 0.348mg 0%
Lysine 0.228mg 0.137mg 0%
Methionine 0.183mg 0.067mg 0%
Phenylalanine 0.52mg 0.15mg 0%
Valine 0.415mg 0.185mg 0%
Histidine 0.23mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +215.9%
Contains more CarbsCarbs +308.1%
Contains more FatsFats +37.8%
Contains more WaterWater +538%
Contains more OtherOther +37%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated fat -52.3%
Contains more Mono. FatMonounsaturated fat +396.6%
Contains more Poly. FatPolyunsaturated fat +17.9%

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.