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

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

All nutrients comparison - raw data values

Nutrient Flour Sugar Opinion
Net carbs 73.61g 99.98g Sugar
Protein 10.33g 0g Flour
Fats 0.98g 0g Flour
Carbs 76.31g 99.98g Sugar
Calories 364kcal 387kcal Sugar
Starch g g
Fructose g 0g Sugar
Sugar 0.27g 99.8g Flour
Fiber 2.7g 0g Flour
Calcium 15mg 1mg Flour
Iron 4.64mg 0.05mg Flour
Magnesium 22mg 0mg Flour
Phosphorus 108mg 0mg Flour
Potassium 107mg 2mg Flour
Sodium 2mg 1mg Sugar
Zinc 0.7mg 0.01mg Flour
Copper 0.144mg 0.007mg Flour
Vitamin A 0IU 0IU
Vitamin E 0.06mg 0mg Flour
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.785mg 0mg Flour
Vitamin B2 0.494mg 0.019mg Flour
Vitamin B3 5.904mg 0mg Flour
Vitamin B5 0.438mg 0mg Flour
Vitamin B6 0.044mg 0mg Flour
Folate 183µg 0µg Flour
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 0µg Flour
Tryptophan 0.127mg mg Flour
Threonine 0.281mg mg Flour
Isoleucine 0.357mg mg Flour
Leucine 0.71mg mg Flour
Lysine 0.228mg mg Flour
Methionine 0.183mg mg Flour
Phenylalanine 0.52mg mg Flour
Valine 0.415mg mg Flour
Histidine 0.23mg mg Flour
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.155g 0g Sugar
Monounsaturated Fat 0.087g 0g Flour
Polyunsaturated fat 0.413g 0g Flour

Which food is preferable for your diet?

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

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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

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)

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.