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Flour vs. Rose hips — In-Depth Nutrition Comparison

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The main differences between flour and rose hips

  • Flour has more vitamin B1, folate, iron, vitamin B3, and vitamin B2; however, rose hips have more vitamin C, vitamin A, fiber, vitamin E, and vitamin K.
  • Daily need coverage for vitamin C for rose hips is 473% higher.
  • Rose hips have 61 times less folate than flour. Flour has 183µg of folate, while rose hips have 3µg.

Food types used in this article are Wheat flour, white, all-purpose, enriched, bleached and Rose Hips, wild (Northern Plains Indians).

Infographic

Flour vs Rose hips 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
6
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 49% 51% 38% 40% 38% 6.8% 26% 0.52% 133% 0%
Contains more IronIron +337.7%
Contains more CopperCopper +27.4%
Contains more ZincZinc +180%
Contains more PhosphorusPhosphorus +77%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +213.6%
Contains more CalciumCalcium +1026.7%
Contains more PotassiumPotassium +300.9%
Contains more ManganeseManganese +49.6%

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
4
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 1420% 72% 117% 0% 4% 38% 24% 48% 18% 0% 65% 2.3% 6.5%
Contains more Vitamin B1Vitamin B1 +4806.3%
Contains more Vitamin B2Vitamin B2 +197.6%
Contains more Vitamin B3Vitamin B3 +354.2%
Contains more FolateFolate +6000%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +9633.3%
Contains more Vitamin B5Vitamin B5 +82.6%
Contains more Vitamin B6Vitamin B6 +72.7%
Contains more Vitamin KVitamin K +8533.3%
Contains more CholineCholine +15.4%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
38% 59%
Protein: 1.6 g
Fats: 0.34 g
Carbs: 38.22 g
Water: 58.66 g
Other: 1.18 g
Contains more ProteinProtein +545.6%
Contains more FatsFats +188.2%
Contains more CarbsCarbs +99.7%
Contains more WaterWater +392.1%
Contains more OtherOther +156.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Rose hips DV% diff.
Vitamin C 0mg 426mg 473%
Fiber 2.7g 24.1g 86%
Vitamin B1 0.785mg 0.016mg 64%
Selenium 33.9µg 62%
Folate 183µg 3µg 45%
Iron 4.64mg 1.06mg 45%
Vitamin E 0.06mg 5.84mg 39%
Vitamin B3 5.904mg 1.3mg 29%
Vitamin B2 0.494mg 0.166mg 25%
Vitamin A 0µg 217µg 24%
Vitamin K 0.3µg 25.9µg 21%
Protein 10.33g 1.6g 17%
Calcium 15mg 169mg 15%
Manganese 0.682mg 1.02mg 15%
Carbs 76.31g 38.22g 13%
Magnesium 22mg 69mg 11%
Calories 364kcal 162kcal 10%
Potassium 107mg 429mg 9%
Phosphorus 108mg 61mg 7%
Vitamin B5 0.438mg 0.8mg 7%
Zinc 0.7mg 0.25mg 4%
Copper 0.144mg 0.113mg 3%
Polyunsaturated fat 0.413g 3%
Vitamin B6 0.044mg 0.076mg 2%
Fructose 1.16g 1%
Fats 0.98g 0.34g 1%
Saturated fat 0.155g 1%
Net carbs 73.61g 14.12g N/A
Sugar 0.27g 2.58g N/A
Sodium 2mg 4mg 0%
Choline 10.4mg 12mg 0%
Monounsaturated fat 0.087g 0%
Tryptophan 0.127mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Rose hips
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
140%
Rose hips
Minerals Daily Need Coverage Score
59%
Flour
38%
Rose hips

Comparison summary

Which food is lower in Cholesterol?
Rose hips
Rose hips is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Rose hips
Rose hips is lower in Saturated fat (difference - 0.155g)
Which food is lower in glycemic index?
Rose hips
Rose hips is lower in glycemic index (difference - 8)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 2.31g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 2mg)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1)
Which food is richer in minerals?
?
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.
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. Rose hips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168998/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.