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Flour vs. Marshmallow — In-Depth Nutrition Comparison

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What are the differences between flour and marshmallow?

  • Flour is richer than marshmallow in vitamin B1, selenium, iron, folate, vitamin B2, vitamin B3, manganese, phosphorus, fiber, and vitamin B5.
  • Flour's daily need coverage for vitamin B1 is 65% more.
  • Flour has 494 times more vitamin B2 than marshmallow. While flour has 0.494mg of vitamin B2, marshmallow has only 0.001mg.

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

Infographic

Flour vs Marshmallow 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
10
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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Contains more MagnesiumMagnesium +1000%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +2040%
Contains more IronIron +1917.4%
Contains more CopperCopper +48.5%
Contains more ZincZinc +1650%
Contains more PhosphorusPhosphorus +1250%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +8425%
Contains more SeleniumSelenium +1894.1%

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
9
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 0% 0% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +78400%
Contains more Vitamin B2Vitamin B2 +49300%
Contains more Vitamin B3Vitamin B3 +7469.2%
Contains more Vitamin B5Vitamin B5 +8660%
Contains more Vitamin B6Vitamin B6 +1366.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +18200%
Contains more CholineCholine +10300%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~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
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Contains more ProteinProtein +473.9%
Contains more FatsFats +390%
Contains more OtherOther +53.3%
Contains more WaterWater +37.6%
~equal in Carbs ~81.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Poly. FatPolyunsaturated fat +778.7%
Contains less Sat. FatSaturated fat -63.9%
~equal in Monounsaturated fat ~0.08g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flour Marshmallow
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium 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 Marshmallow DV% diff.
Vitamin B1 0.785mg 0.001mg 65%
Selenium 33.9µg 1.7µg 59%
Iron 4.64mg 0.23mg 55%
Folate 183µg 1µg 46%
Vitamin B2 0.494mg 0.001mg 38%
Vitamin B3 5.904mg 0.078mg 36%
Manganese 0.682mg 0.008mg 29%
Protein 10.33g 1.8g 17%
Phosphorus 108mg 8mg 14%
Fiber 2.7g 0.1g 10%
Vitamin B5 0.438mg 0.005mg 9%
Zinc 0.7mg 0.04mg 6%
Magnesium 22mg 2mg 5%
Copper 0.144mg 0.097mg 5%
Vitamin B6 0.044mg 0.003mg 3%
Potassium 107mg 5mg 3%
Sodium 2mg 80mg 3%
Choline 10.4mg 0.1mg 2%
Polyunsaturated fat 0.413g 0.047g 2%
Calories 364kcal 318kcal 2%
Carbs 76.31g 81.3g 2%
Calcium 15mg 3mg 1%
Fats 0.98g 0.2g 1%
Net carbs 73.61g 81.2g N/A
Sugar 0.27g 57.56g N/A
Vitamin E 0.06mg 0mg 0%
Vitamin K 0.3µg 0µg 0%
Saturated fat 0.155g 0.056g 0%
Monounsaturated fat 0.087g 0.08g 0%
Tryptophan 0.127mg 0mg 0%
Threonine 0.281mg 0.035mg 0%
Isoleucine 0.357mg 0.028mg 0%
Leucine 0.71mg 0.066mg 0%
Lysine 0.228mg 0.077mg 0%
Methionine 0.183mg 0.015mg 0%
Phenylalanine 0.52mg 0.042mg 0%
Valine 0.415mg 0.05mg 0%
Histidine 0.23mg 0.017mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Marshmallow
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
0%
Marshmallow
Minerals Daily Need Coverage Score
59%
Flour
7%
Marshmallow

Comparison summary

Which food is lower in Saturated fat?
Marshmallow
Marshmallow is lower in Saturated fat (difference - 0.099g)
Which food is lower in glycemic index?
Marshmallow
Marshmallow is lower in glycemic index (difference - 10)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 57.29g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 78mg)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1.5)
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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.