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  6. Flour vs. Minestrone

Flour vs. Minestrone — In-Depth Nutrition Comparison

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Differences between flour and minestrone

  • Flour is higher in vitamin B1, iron, folate, vitamin B2, vitamin B3, manganese, phosphorus, and copper; however, minestrone is richer in vitamin A.
  • Flour's daily need coverage for vitamin B1 is 64% higher.
  • Flour has 27 times more vitamin B2 than minestrone. While flour has 0.494mg of vitamin B2, minestrone has only 0.018mg.
  • Flour has less sodium.
  • Minestrone has a lower glycemic index (47) than flour (72).

The food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Soup, minestrone, canned, prepared with equal volume water.

Infographic

Flour vs Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +633.3%
Contains more IronIron +1121.1%
Contains more CopperCopper +182.4%
Contains more ZincZinc +125.8%
Contains more PhosphorusPhosphorus +369.6%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +348.7%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +21.5%
~equal in Calcium ~14mg

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
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%
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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3468.2%
Contains more Vitamin B2Vitamin B2 +2644.4%
Contains more Vitamin B3Vitamin B3 +1410%
Contains more Vitamin B5Vitamin B5 +212.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1120%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.041mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Minestrone DV% diff.
Vitamin B1 0.785mg 0.022mg 64%
Selenium 33.9µg 62%
Iron 4.64mg 0.38mg 53%
Folate 183µg 15µg 42%
Vitamin B2 0.494mg 0.018mg 37%
Vitamin B3 5.904mg 0.391mg 34%
Carbs 76.31g 4.66g 24%
Manganese 0.682mg 0.152mg 23%
Protein 10.33g 1.77g 17%
Calories 364kcal 34kcal 17%
Phosphorus 108mg 23mg 12%
Sodium 2mg 254mg 11%
Copper 0.144mg 0.051mg 10%
Fiber 2.7g 0.4g 9%
Vitamin B5 0.438mg 0.14mg 6%
Vitamin A 0µg 49µg 5%
Magnesium 22mg 3mg 5%
Zinc 0.7mg 0.31mg 4%
Choline 10.4mg 2%
Potassium 107mg 130mg 1%
Vitamin C 0mg 0.5mg 1%
Monounsaturated fat 0.087g 0.29g 1%
Fats 0.98g 1.04g 0%
Net carbs 73.61g 4.26g N/A
Cholesterol 0mg 1mg 0%
Calcium 15mg 14mg 0%
Sugar 0.27g N/A
Vitamin E 0.06mg 0%
Vitamin B6 0.044mg 0.041mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.155g 0.23g 0%
Polyunsaturated fat 0.413g 0.46g 0%
Tryptophan 0.127mg 0.013mg 0%
Threonine 0.281mg 0.043mg 0%
Isoleucine 0.357mg 0.054mg 0%
Leucine 0.71mg 0.098mg 0%
Lysine 0.228mg 0.076mg 0%
Methionine 0.183mg 0.018mg 0%
Phenylalanine 0.52mg 0.064mg 0%
Valine 0.415mg 0.074mg 0%
Histidine 0.23mg 0.03mg 0%

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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more ProteinProtein +483.6%
Contains more CarbsCarbs +1537.6%
Contains more WaterWater +666.2%
Contains more OtherOther +160.9%
~equal in Fats ~1.04g

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -32.6%
Contains more Mono. FatMonounsaturated fat +233.3%
Contains more Poly. FatPolyunsaturated fat +11.4%

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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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.