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  6. Flour vs. Table salt

Flour vs. Table salt — In-Depth Nutrition Comparison

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How are Flour and Table salt different?

  • Flour is higher than Table salt in Vitamin B1, Selenium, Iron, Folate, Vitamin B2, Vitamin B3, Manganese, Phosphorus, and Copper.
  • Table salt covers your daily need of Sodium 1685% more than Flour.
  • Flour is lower in Sodium.

Wheat flour, white, all-purpose, enriched, bleached and Salt, table types were used in this article.

Infographic

Flour vs Table salt 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
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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
Contains more MagnesiumMagnesium +2100%
Contains more PotassiumPotassium +1237.5%
Contains more IronIron +1306.1%
Contains more CopperCopper +380%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +582%
Contains more SeleniumSelenium +33800%
Contains more CalciumCalcium +60%

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
9
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin E Vitamin E +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
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: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +5860%
Contains more OtherOther +21595.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Table salt Opinion
Calories 364kcal 0kcal Flour
Protein 10.33g 0g Flour
Fats 0.98g 0g Flour
Net carbs 73.61g 0g Flour
Carbs 76.31g 0g Flour
Magnesium 22mg 1mg Flour
Calcium 15mg 24mg Table salt
Potassium 107mg 8mg Flour
Iron 4.64mg 0.33mg Flour
Sugar 0.27g 0g Table salt
Fiber 2.7g 0g Flour
Copper 0.144mg 0.03mg Flour
Zinc 0.7mg 0.1mg Flour
Phosphorus 108mg 0mg Flour
Sodium 2mg 38758mg Flour
Vitamin E 0.06mg 0mg Flour
Manganese 0.682mg 0.1mg Flour
Selenium 33.9µg 0.1µg Flour
Vitamin B1 0.785mg 0mg Flour
Vitamin B2 0.494mg 0mg Flour
Vitamin B3 5.904mg 0mg Flour
Vitamin B5 0.438mg 0mg Flour
Vitamin B6 0.044mg 0mg Flour
Vitamin K 0.3µg 0µg Flour
Folate 183µg 0µg Flour
Choline 10.4mg 0mg Flour
Saturated Fat 0.155g 0g Table salt
Monounsaturated Fat 0.087g 0g Flour
Polyunsaturated fat 0.413g 0g Flour
Tryptophan 0.127mg 0mg Flour
Threonine 0.281mg 0mg Flour
Isoleucine 0.357mg 0mg Flour
Leucine 0.71mg 0mg Flour
Lysine 0.228mg 0mg Flour
Methionine 0.183mg 0mg Flour
Phenylalanine 0.52mg 0mg Flour
Valine 0.415mg 0mg Flour
Histidine 0.23mg 0mg Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Table salt
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
0%
Table salt
Minerals Daily Need Coverage Score
59%
Flour
510%
Table salt

Comparison summary

Which food is lower in Sugar?
Table salt
Table salt is lower in Sugar (difference - 0.27g)
Which food is lower in Saturated Fat?
Table salt
Table salt is lower in Saturated Fat (difference - 0.155g)
Which food is lower in glycemic index?
Table salt
Table salt is lower in glycemic index (difference - 72)
Which food is cheaper?
Table salt
Table salt is cheaper (difference - $0.9)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 38756mg)
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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.