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  6. Flour vs. Surimi

Flour vs. Surimi — In-Depth Nutrition Comparison

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Significant differences between flour and surimi

  • Flour has more vitamin B1, iron, folate, vitamin B2, vitamin B3, manganese, copper, and fiber; however, surimi is richer in vitamin B12 and phosphorus.
  • Surimi covers your daily vitamin B12 needs 67% more than flour.
  • Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of surimi is 50.

Specific food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Fish, surimi.

Infographic

Flour vs Surimi 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%
Surimi
Surimi
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
Contains more CalciumCalcium +66.7%
Contains more IronIron +1684.6%
Contains more CopperCopper +350%
Contains more ZincZinc +112.1%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +6100%
Contains more SeleniumSelenium +20.6%
Contains more MagnesiumMagnesium +95.5%
Contains more PhosphorusPhosphorus +161.1%
~equal in Potassium ~112mg

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
8
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%
Surimi
Surimi
3
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Contains more Vitamin B1Vitamin B1 +3825%
Contains more Vitamin B2Vitamin B2 +2252.4%
Contains more Vitamin B3Vitamin B3 +2583.6%
Contains more Vitamin B5Vitamin B5 +525.7%
Contains more Vitamin B6Vitamin B6 +46.7%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +9050%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +950%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Flour Surimi DV% diff.
Vitamin B12 0µg 1.6µg 67%
Vitamin B1 0.785mg 0.02mg 64%
Iron 4.64mg 0.26mg 55%
Folate 183µg 2µg 45%
Vitamin B3 5.904mg 0.22mg 36%
Vitamin B2 0.494mg 0.021mg 36%
Manganese 0.682mg 0.011mg 29%
Phosphorus 108mg 282mg 25%
Carbs 76.31g 6.85g 23%
Calories 364kcal 99kcal 13%
Copper 0.144mg 0.032mg 12%
Fiber 2.7g 0g 11%
Selenium 33.9µg 28.1µg 11%
Cholesterol 0mg 30mg 10%
Protein 10.33g 15.18g 10%
Vitamin B5 0.438mg 0.07mg 7%
Sodium 2mg 143mg 6%
Magnesium 22mg 43mg 5%
Vitamin E 0.06mg 0.63mg 4%
Zinc 0.7mg 0.33mg 3%
Choline 10.4mg 2%
Vitamin A 0µg 20µg 2%
Vitamin B6 0.044mg 0.03mg 1%
Calcium 15mg 9mg 1%
Fats 0.98g 0.9g 0%
Net carbs 73.61g 6.85g N/A
Potassium 107mg 112mg 0%
Sugar 0.27g 0g N/A
Vitamin K 0.3µg 0.1µg 0%
Saturated fat 0.155g 0.191g 0%
Monounsaturated fat 0.087g 0.149g 0%
Polyunsaturated fat 0.413g 0.443g 0%
Tryptophan 0.127mg 0.092mg 0%
Threonine 0.281mg 0.734mg 0%
Isoleucine 0.357mg 0.709mg 0%
Leucine 0.71mg 1.202mg 0%
Lysine 0.228mg 1.387mg 0%
Methionine 0.183mg 0.515mg 0%
Phenylalanine 0.52mg 0.595mg 0%
Valine 0.415mg 0.77mg 0%
Histidine 0.23mg 0.35mg 0%
Omega-3 - EPA 0g 0.157g N/A
Omega-3 - DHA 0g 0.241g N/A
Omega-3 - DPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Surimi
Surimi
3
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more CarbsCarbs +1014%
Contains more ProteinProtein +47%
Contains more WaterWater +540.4%
Contains more OtherOther +58.7%
~equal in Fats ~0.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
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
Surimi
Surimi
2
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
Contains less Sat. FatSaturated fat -18.8%
Contains more Mono. FatMonounsaturated fat +71.3%
~equal in Polyunsaturated fat ~0.443g

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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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.