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Flour vs. Palm oil — In-Depth Nutrition Comparison

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What are the main differences between flour and palm oil?

  • Flour is richer in vitamin B1, selenium, iron, folate, vitamin B2, vitamin B3, copper, and phosphorus, yet palm oil is richer in vitamin E.
  • Palm oil's daily need coverage for saturated fat is 246% higher.
  • Flour contains less saturated fat.
  • Palm oil has a lower glycemic index than flour.

We used Wheat flour, white, all-purpose, enriched, bleached and Oil, palm types in this comparison.

Infographic

Flour vs Palm oil 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.
Flour
9
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 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +46300%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
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
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 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 0% 0% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +3366.7%
Contains more Vitamin EVitamin E +26466.7%
Contains more Vitamin KVitamin K +2566.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +10104.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +42428.7%
Contains more Poly. FatPolyunsaturated fat +2151.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Palm oil DV% diff.
Saturated fat 0.155g 49.3g 223%
Fats 0.98g 100g 152%
Vitamin E 0.06mg 15.94mg 106%
Monounsaturated fat 0.087g 37g 92%
Vitamin B1 0.785mg 0mg 65%
Selenium 33.9µg 0µg 62%
Polyunsaturated fat 0.413g 9.3g 59%
Iron 4.64mg 0.01mg 58%
Folate 183µg 0µg 46%
Vitamin B2 0.494mg 0mg 38%
Vitamin B3 5.904mg 0mg 37%
Manganese 0.682mg 30%
Calories 364kcal 884kcal 26%
Carbs 76.31g 0g 25%
Protein 10.33g 0g 21%
Copper 0.144mg 0mg 16%
Phosphorus 108mg 0mg 15%
Fiber 2.7g 0g 11%
Vitamin B5 0.438mg 0mg 9%
Zinc 0.7mg 0mg 6%
Vitamin K 0.3µg 8µg 6%
Magnesium 22mg 0mg 5%
Potassium 107mg 0mg 3%
Vitamin B6 0.044mg 0mg 3%
Choline 10.4mg 0.3mg 2%
Calcium 15mg 0mg 2%
Net carbs 73.61g 0g N/A
Sugar 0.27g 0g N/A
Sodium 2mg 0mg 0%
Tryptophan 0.127mg 0mg 0%
Threonine 0.281mg 0mg 0%
Isoleucine 0.357mg 0mg 0%
Leucine 0.71mg 0mg 0%
Lysine 0.228mg 0mg 0%
Methionine 0.183mg 0mg 0%
Phenylalanine 0.52mg 0mg 0%
Valine 0.415mg 0mg 0%
Histidine 0.23mg 0mg 0%

Which food is preferable for your diet?

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

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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
46%
Flour
26%
Palm oil
Minerals Daily Need Coverage Score
59%
Flour
0%
Palm oil

Comparison summary

Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 72)
Which food is lower in Saturated fat?
Flour
Flour is lower in Saturated fat (difference - 49.145g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.