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  6. Flour vs. Orange juice

Flour vs. Orange juice — In-Depth Nutrition Comparison

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What are the differences between flour and orange juice?

  • Flour is higher in selenium, vitamin B1, iron, folate, vitamin B2, vitamin B3, manganese, phosphorus, and copper, yet orange juice is higher in vitamin C.
  • Flour's daily need coverage for selenium is 61% more.
  • Flour has 49 times more manganese than orange juice. While flour has 0.682mg of manganese, orange juice has only 0.014mg.
  • The glycemic index of orange juice is lower.

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

Infographic

Flour vs Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +36.4%
Contains more IronIron +2220%
Contains more CopperCopper +227.3%
Contains more ZincZinc +1300%
Contains more PhosphorusPhosphorus +535.3%
Contains more ManganeseManganese +4771.4%
Contains more SeleniumSelenium +33800%
Contains more PotassiumPotassium +86.9%
Contains less SodiumSodium -50%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +772.2%
Contains more Vitamin B2Vitamin B2 +1546.7%
Contains more Vitamin B3Vitamin B3 +1376%
Contains more Vitamin B5Vitamin B5 +130.5%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +510%
Contains more CholineCholine +67.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.04mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Orange juice DV% diff.
Selenium 33.9µg 0.1µg 61%
Vitamin B1 0.785mg 0.09mg 58%
Vitamin C 0mg 50mg 56%
Iron 4.64mg 0.2mg 56%
Folate 183µg 30µg 38%
Vitamin B2 0.494mg 0.03mg 36%
Vitamin B3 5.904mg 0.4mg 34%
Manganese 0.682mg 0.014mg 29%
Carbs 76.31g 10.4g 22%
Protein 10.33g 0.7g 19%
Calories 364kcal 45kcal 16%
Phosphorus 108mg 17mg 13%
Copper 0.144mg 0.044mg 11%
Fiber 2.7g 0.2g 10%
Zinc 0.7mg 0.05mg 6%
Vitamin B5 0.438mg 0.19mg 5%
Magnesium 22mg 11mg 3%
Potassium 107mg 200mg 3%
Polyunsaturated fat 0.413g 0.04g 2%
Choline 10.4mg 6.2mg 1%
Fats 0.98g 0.2g 1%
Saturated fat 0.155g 0.024g 1%
Vitamin A 0µg 10µg 1%
Net carbs 73.61g 10.2g N/A
Calcium 15mg 11mg 0%
Sugar 0.27g 8.4g N/A
Sodium 2mg 1mg 0%
Vitamin E 0.06mg 0.04mg 0%
Vitamin B6 0.044mg 0.04mg 0%
Vitamin K 0.3µg 0.1µg 0%
Monounsaturated fat 0.087g 0.036g 0%
Tryptophan 0.127mg 0.002mg 0%
Threonine 0.281mg 0.008mg 0%
Isoleucine 0.357mg 0.008mg 0%
Leucine 0.71mg 0.013mg 0%
Lysine 0.228mg 0.009mg 0%
Methionine 0.183mg 0.003mg 0%
Phenylalanine 0.52mg 0.009mg 0%
Valine 0.415mg 0.011mg 0%
Histidine 0.23mg 0.003mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
4
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +1375.7%
Contains more FatsFats +390%
Contains more CarbsCarbs +633.8%
Contains more OtherOther +15%
Contains more WaterWater +640.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +141.7%
Contains more Poly. FatPolyunsaturated fat +932.5%
Contains less Sat. FatSaturated fat -84.5%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.