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  6. Flour vs. Orange

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

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
Flour
7
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%
Orange
Orange
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
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.
Flour
Flour
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Orange
Orange
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 177% 0% 3.7% 3.6% 22% 9.2% 5.3% 15% 14% 0% 0% 23%
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 Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B6Vitamin B6 +36.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Orange 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 B2 0.494mg 0.04mg 35%
Vitamin B3 5.904mg 0.282mg 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%
Magnesium 22mg 10mg 3%
Calcium 15mg 40mg 3%
Polyunsaturated fat 0.413g 0.025g 3%
Potassium 107mg 181mg 2%
Fats 0.98g 0.12g 1%
Fiber 2.7g 2.4g 1%
Vitamin A 0µg 11µg 1%
Vitamin E 0.06mg 0.18mg 1%
Vitamin B6 0.044mg 0.06mg 1%
Saturated fat 0.155g 0.015g 1%
Protein per 100 calories 2.8g 2g N/A
Calories per 10 g protein 352kcal 500kcal N/A
Weight per 100 calories 27g 213g N/A
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
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
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
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
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
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +278.3%
Contains more Poly. FatPolyunsaturated fat +1552%
Contains less Sat. FatSaturated fat -90.3%

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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 - 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.