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Flour vs. Orange — In-Depth Nutrition Comparison

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Differences between Flour and Orange

  • Flour is higher in Selenium, Vitamin B1, Iron, Folate, Vitamin B3, Vitamin B2, Manganese, Phosphorus, and Copper, however, Orange is richer in Vitamin C.
  • Flour's daily need coverage for Selenium is 61% higher.
  • Flour has 46 times more Iron than Orange. While Flour has 4.64mg of Iron, Orange has only 0.1mg.

The food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Oranges, raw, all commercial varieties.

Infographic

Flour vs Orange 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
7
:
3
Orange
Contains more Iron +4540%
Contains more Magnesium +120%
Contains more Phosphorus +671.4%
Contains more Zinc +900%
Contains more Copper +220%
Contains more Manganese +2628%
Contains more Selenium +6680%
Contains more Calcium +166.7%
Contains more Potassium +69.2%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Iron +4540%
Contains more Magnesium +120%
Contains more Phosphorus +671.4%
Contains more Zinc +900%
Contains more Copper +220%
Contains more Manganese +2628%
Contains more Selenium +6680%
Contains more Calcium +166.7%
Contains more Potassium +69.2%
Contains less Sodium -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.
Flour
6
:
4
Orange
Contains more Vitamin B1 +802.3%
Contains more Vitamin B2 +1135%
Contains more Vitamin B3 +1993.6%
Contains more Vitamin B5 +75.2%
Contains more Folate +510%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +200%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +36.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin B1 +802.3%
Contains more Vitamin B2 +1135%
Contains more Vitamin B3 +1993.6%
Contains more Vitamin B5 +75.2%
Contains more Folate +510%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +200%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +36.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
4
:
1
Orange
Contains more Protein +998.9%
Contains more Fats +716.7%
Contains more Carbs +549.4%
Contains more Water +627.8%
Equal in Other - 0.44
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Protein +998.9%
Contains more Fats +716.7%
Contains more Carbs +549.4%
Contains more Water +627.8%
Equal in Other - 0.44

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
2
:
1
Orange
Contains more Monounsaturated Fat +278.3%
Contains more Polyunsaturated fat +1552%
Contains less Saturated Fat -90.3%
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Contains more Monounsaturated Fat +278.3%
Contains more Polyunsaturated fat +1552%
Contains less Saturated Fat -90.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flour Orange
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flour Orange Opinion
Net carbs 73.61g 9.35g Flour
Protein 10.33g 0.94g Flour
Fats 0.98g 0.12g Flour
Carbs 76.31g 11.75g Flour
Calories 364kcal 47kcal Flour
Sugar 0.27g 9.35g Flour
Fiber 2.7g 2.4g Flour
Calcium 15mg 40mg Orange
Iron 4.64mg 0.1mg Flour
Magnesium 22mg 10mg Flour
Phosphorus 108mg 14mg Flour
Potassium 107mg 181mg Orange
Sodium 2mg 0mg Orange
Zinc 0.7mg 0.07mg Flour
Copper 0.144mg 0.045mg Flour
Manganese 0.682mg 0.025mg Flour
Selenium 33.9µg 0.5µg Flour
Vitamin A 0IU 225IU Orange
Vitamin A RAE 0µg 11µg Orange
Vitamin E 0.06mg 0.18mg Orange
Vitamin C 0mg 53.2mg Orange
Vitamin B1 0.785mg 0.087mg Flour
Vitamin B2 0.494mg 0.04mg Flour
Vitamin B3 5.904mg 0.282mg Flour
Vitamin B5 0.438mg 0.25mg Flour
Vitamin B6 0.044mg 0.06mg Orange
Folate 183µg 30µg Flour
Vitamin K 0.3µg 0µg Flour
Tryptophan 0.127mg 0.009mg Flour
Threonine 0.281mg 0.015mg Flour
Isoleucine 0.357mg 0.025mg Flour
Leucine 0.71mg 0.023mg Flour
Lysine 0.228mg 0.047mg Flour
Methionine 0.183mg 0.02mg Flour
Phenylalanine 0.52mg 0.031mg Flour
Valine 0.415mg 0.04mg Flour
Histidine 0.23mg 0.018mg Flour
Saturated Fat 0.155g 0.015g Orange
Monounsaturated Fat 0.087g 0.023g Flour
Polyunsaturated fat 0.413g 0.025g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Orange
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
50%
Flour
24%
Orange
Minerals Daily Need Coverage Score
59%
Flour
7%
Orange

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.14g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 27)
Which food is cheaper?
Orange
Orange is cheaper (difference - $0.6)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 9.08g)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.