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Flour vs Sugar - In-Depth Nutrition Comparison

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What are the main differences between Flour and Sugar?

  • Flour is richer in Selenium, Iron, Vitamin B2, Manganese, and Copper, yet Sugar is richer in Vitamin B1, Folate, Vitamin B3, Phosphorus, and Fiber.
  • Flour's daily need coverage for Vitamin B1 is 65% higher.
  • Flour has 171 times more Manganese than Sugar. Flour has 0.682mg of Manganese, while Sugar has 0.004mg.

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

Infographic

Flour vs Sugar 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flour
7
:
1
Sugar
Contains more Iron +9180%
Contains more Calcium +1400%
Contains more Potassium +5250%
Contains more Magnesium +∞%
Contains more Copper +1957.1%
Contains more Zinc +6900%
Contains more Phosphorus +∞%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 2% 1% 1% 0% 3% 1% 0% 1%
Contains more Iron +9180%
Contains more Calcium +1400%
Contains more Potassium +5250%
Contains more Magnesium +∞%
Contains more Copper +1957.1%
Contains more Zinc +6900%
Contains more Phosphorus +∞%
Contains less Sodium -50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flour
8
:
0
Sugar
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +2500%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin K +∞%
Contains more Folate +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 0% 5% 0% 0% 0% 0% 0% 0%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +2500%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin K +∞%
Contains more Folate +∞%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
50
Flour
0
Sugar
Mineral Summary Score
40
Flour
1
Sugar

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
62%
Flour
0%
Sugar
Carbohydrates
76%
Flour
100%
Sugar
Fats
5%
Flour
0%
Sugar

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flour Sugar
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
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Sugar
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Sugar
Sugar contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Sugar
Sugar is lower in Saturated Fat (difference - 0.155g)
Which food is lower in glycemic index?
Sugar
Sugar is lower in glycemic index (difference - 7)
Which food is cheaper?
Sugar
Sugar is cheaper (difference - $0.9)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 99.53g)
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)

All nutrients comparison - raw data values

Nutrient Flour Sugar Opinion
Calories 364 387 Sugar
Protein 10.33 0 Flour
Fats 0.98 0 Flour
Vitamin C 0 0
Carbs 76.31 99.98 Sugar
Cholesterol 0 0
Vitamin D 0 0
Iron 4.64 0.05 Flour
Calcium 15 1 Flour
Potassium 107 2 Flour
Magnesium 22 0 Flour
Sugar 0.27 99.8 Flour
Fiber 2.7 0 Flour
Copper 0.144 0.007 Flour
Zinc 0.7 0.01 Flour
Starch
Phosphorus 108 0 Flour
Sodium 2 1 Sugar
Vitamin A 0 0
Vitamin E 0.06 0 Flour
Vitamin D 0 0
Vitamin B1 0.785 0 Flour
Vitamin B2 0.494 0.019 Flour
Vitamin B3 5.904 0 Flour
Vitamin B5 0.438 0 Flour
Vitamin B6 0.044 0 Flour
Vitamin B12 0 0
Vitamin K 0.3 0 Flour
Folate 183 0 Flour
Trans Fat
Saturated Fat 0.155 0 Sugar
Monounsaturated Fat 0.087 0 Flour
Polyunsaturated fat 0.413 0 Flour
Tryptophan 0.127 Flour
Threonine 0.281 Flour
Isoleucine 0.357 Flour
Leucine 0.71 Flour
Lysine 0.228 Flour
Methionine 0.183 Flour
Phenylalanine 0.52 Flour
Valine 0.415 Flour
Histidine 0.23 Flour
Fructose 0 Sugar

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/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.