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Flour vs. Flour — In-Depth Nutrition Comparison

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Important differences between flour and flour

    The food varieties used in the comparison are Wheat flour, white, all-purpose, enriched, bleached and Wheat flour, white, all-purpose, enriched, bleached.

    Infographic

    Flour vs Flour 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
    0
    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%
    Flour
    Flour
    0
    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%
    ~equal in Magnesium ~22mg
    ~equal in Calcium ~15mg
    ~equal in Potassium ~107mg
    ~equal in Iron ~4.64mg
    ~equal in Copper ~0.144mg
    ~equal in Zinc ~0.7mg
    ~equal in Phosphorus ~108mg
    ~equal in Sodium ~2mg
    ~equal in Manganese ~0.682mg
    ~equal in Selenium ~33.9µg

    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
    0
    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%
    Flour
    Flour
    0
    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%
    ~equal in Vitamin C ~0mg
    ~equal in Vitamin A ~0IU
    ~equal in Vitamin E ~0.06mg
    ~equal in Vitamin D ~0µg
    ~equal in Vitamin B1 ~0.785mg
    ~equal in Vitamin B2 ~0.494mg
    ~equal in Vitamin B3 ~5.904mg
    ~equal in Vitamin B5 ~0.438mg
    ~equal in Vitamin B6 ~0.044mg
    ~equal in Vitamin B12 ~0µg
    ~equal in Vitamin K ~0.3µg
    ~equal in Folate ~183µg
    ~equal in Choline ~10.4mg

    Macronutrient Comparison

    Macronutrient breakdown side-by-side comparison
    Flour
    Flour
    0
    10% 76% 12%
    Protein: 10.33 g
    Fats: 0.98 g
    Carbs: 76.31 g
    Water: 11.92 g
    Other: 0.46 g
    Flour
    Flour
    0
    10% 76% 12%
    Protein: 10.33 g
    Fats: 0.98 g
    Carbs: 76.31 g
    Water: 11.92 g
    Other: 0.46 g
    ~equal in Protein ~10.33g
    ~equal in Fats ~0.98g
    ~equal in Carbs ~76.31g
    ~equal in Water ~11.92g
    ~equal in Other ~0.46g

    Fat Type Comparison

    Fat type breakdown side-by-side comparison
    Flour
    Flour
    0
    24% 13% 63%
    Saturated Fat: Sat. Fat 0.155 g
    Monounsaturated Fat: Mono. Fat 0.087 g
    Polyunsaturated fat: Poly. Fat 0.413 g
    Flour
    Flour
    0
    24% 13% 63%
    Saturated Fat: Sat. Fat 0.155 g
    Monounsaturated Fat: Mono. Fat 0.087 g
    Polyunsaturated fat: Poly. Fat 0.413 g
    ~equal in Saturated Fat ~0.155g
    ~equal in Monounsaturated Fat ~0.087g
    ~equal in Polyunsaturated fat ~0.413g

    Comparison summary table

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

    All nutrients comparison - raw data values

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

    Which food is preferable for your diet?

    ok
    ok
    is better in case of low diet
    Flour Flour
    Low Calories diet Equal
    Low Fats diet Equal
    Low Carbs diet Equal
    Low Glycemic Index diet Equal

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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
    46%
    Flour
    Minerals Daily Need Coverage Score
    59%
    Flour
    59%
    Flour

    Comparison summary

    Which food contains less Cholesterol?
    ?
    The foods are relatively equal in Cholesterol (0 mg)
    Which food contains less Sugar?
    ?
    The foods are relatively equal in Sugar (0.27 g)
    Which food contains less Sodium?
    ?
    The foods are relatively equal in Sodium (2 mg)
    Which food contains less Saturated Fat?
    ?
    The foods are relatively equal in Saturated Fat (0.155 g)
    Which food is lower in glycemic index?
    ?
    The foods have equal glycemic indexes (72)
    Which food is cheaper?
    ?
    The foods are relatively equal in price ($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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.