Flour vs. Orange — In-Depth Nutrition Comparison
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Differences between flour and oranges
- Flour is higher in selenium, vitamin B1, iron, folate, vitamin B3, vitamin B2, manganese, phosphorus, and copper; however, oranges are richer in vitamin C.
- Flour's daily need coverage for selenium is 61% higher.
- Flour has 46 times more iron than oranges. While flour has 4.64mg of iron, oranges have only 0.1mg.
- Oranges have a lower glycemic index (45) than flour (72).
The food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Oranges, raw, all commercial varieties.
Infographic
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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.
| Contains more MagnesiumMagnesium | +120% |
| Contains more IronIron | +4540% |
| Contains more CopperCopper | +220% |
| Contains more ZincZinc | +900% |
| Contains more PhosphorusPhosphorus | +671.4% |
| Contains more ManganeseManganese | +2628% |
| Contains more SeleniumSelenium | +6680% |
| Contains more CalciumCalcium | +166.7% |
| Contains more PotassiumPotassium | +69.2% |
| Contains less SodiumSodium | -100% |
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.
| Contains more Vitamin B1Vitamin B1 | +802.3% |
| Contains more Vitamin B2Vitamin B2 | +1135% |
| Contains more Vitamin B3Vitamin B3 | +1993.6% |
| Contains more Vitamin B5Vitamin B5 | +75.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +510% |
| Contains more CholineCholine | +23.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +200% |
| Contains more Vitamin B6Vitamin B6 | +36.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 33.9µg | 0.5µg | 61% |
| Vitamin C | 0mg | 53.2mg | 59% |
| Vitamin B1 | 0.785mg | 0.087mg | 58% |
| Iron | 4.64mg | 0.1mg | 57% |
| Folate | 183µg | 30µg | 38% |
| Vitamin B3 | 5.904mg | 0.282mg | 35% |
| Vitamin B2 | 0.494mg | 0.04mg | 35% |
| Manganese | 0.682mg | 0.025mg | 29% |
| Carbs | 76.31g | 11.75g | 22% |
| Protein | 10.33g | 0.94g | 19% |
| Calories | 364kcal | 47kcal | 16% |
| Phosphorus | 108mg | 14mg | 13% |
| Copper | 0.144mg | 0.045mg | 11% |
| Zinc | 0.7mg | 0.07mg | 6% |
| Vitamin B5 | 0.438mg | 0.25mg | 4% |
| Polyunsaturated fat | 0.413g | 0.025g | 3% |
| Calcium | 15mg | 40mg | 3% |
| Magnesium | 22mg | 10mg | 3% |
| Potassium | 107mg | 181mg | 2% |
| Saturated fat | 0.155g | 0.015g | 1% |
| Vitamin E | 0.06mg | 0.18mg | 1% |
| Vitamin A | 0µg | 11µg | 1% |
| Vitamin B6 | 0.044mg | 0.06mg | 1% |
| Fats | 0.98g | 0.12g | 1% |
| Fiber | 2.7g | 2.4g | 1% |
| Net carbs | 73.61g | 9.35g | N/A |
| Sugar | 0.27g | 9.35g | N/A |
| Sodium | 2mg | 0mg | 0% |
| Vitamin K | 0.3µg | 0µg | 0% |
| Choline | 10.4mg | 8.4mg | 0% |
| Monounsaturated fat | 0.087g | 0.023g | 0% |
| Tryptophan | 0.127mg | 0.009mg | 0% |
| Threonine | 0.281mg | 0.015mg | 0% |
| Isoleucine | 0.357mg | 0.025mg | 0% |
| Leucine | 0.71mg | 0.023mg | 0% |
| Lysine | 0.228mg | 0.047mg | 0% |
| Methionine | 0.183mg | 0.02mg | 0% |
| Phenylalanine | 0.52mg | 0.031mg | 0% |
| Valine | 0.415mg | 0.04mg | 0% |
| Histidine | 0.23mg | 0.018mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +998.9% |
| Contains more FatsFats | +716.7% |
| Contains more CarbsCarbs | +549.4% |
| Contains more WaterWater | +627.8% |
~equal in
Other
~0.44g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +278.3% |
| Contains more Poly. FatPolyunsaturated fat | +1552% |
| Contains less Sat. FatSaturated fat | -90.3% |
