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  6. Flour vs. Winter melon

Flour vs. Winter melon — In-Depth Nutrition Comparison

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The main differences between flour and winter melon

  • Flour has more vitamin B1, selenium, iron, folate, vitamin B3, vitamin B2, manganese, copper, and phosphorus; however, winter melon has more vitamin C.
  • Daily need coverage for vitamin B1 for flour is 62% higher.
  • Winter melon has 170 times less selenium than flour. Flour has 33.9µg of selenium, while winter melon has 0.2µg.

Food types used in this article are Wheat flour, white, all-purpose, enriched, bleached and Waxgourd, (chinese preserving melon), raw.

Infographic

Flour vs Winter melon 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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +120%
Contains more PotassiumPotassium +1683.3%
Contains more IronIron +1060%
Contains more CopperCopper +526.1%
Contains more ZincZinc +14.8%
Contains more PhosphorusPhosphorus +468.4%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +1075.9%
Contains more SeleniumSelenium +16850%
Contains more CalciumCalcium +26.7%

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1862.5%
Contains more Vitamin B2Vitamin B2 +349.1%
Contains more Vitamin B3Vitamin B3 +1376%
Contains more Vitamin B5Vitamin B5 +229.3%
Contains more Vitamin B6Vitamin B6 +25.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3560%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Winter melon DV% diff.
Vitamin B1 0.785mg 0.04mg 62%
Selenium 33.9µg 0.2µg 61%
Iron 4.64mg 0.4mg 53%
Folate 183µg 5µg 45%
Vitamin B3 5.904mg 0.4mg 34%
Vitamin B2 0.494mg 0.11mg 30%
Manganese 0.682mg 0.058mg 27%
Carbs 76.31g 3g 24%
Protein 10.33g 0.4g 20%
Calories 364kcal 13kcal 18%
Vitamin C 0mg 13mg 14%
Copper 0.144mg 0.023mg 13%
Phosphorus 108mg 19mg 13%
Vitamin B5 0.438mg 0.133mg 6%
Sodium 2mg 111mg 5%
Magnesium 22mg 10mg 3%
Potassium 107mg 6mg 3%
Choline 10.4mg 2%
Polyunsaturated fat 0.413g 0.087g 2%
Fats 0.98g 0.2g 1%
Fiber 2.7g 2.9g 1%
Vitamin B6 0.044mg 0.035mg 1%
Saturated fat 0.155g 0.016g 1%
Zinc 0.7mg 0.61mg 1%
Net carbs 73.61g 0.1g N/A
Calcium 15mg 19mg 0%
Sugar 0.27g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Monounsaturated fat 0.087g 0.037g 0%
Tryptophan 0.127mg 0.002mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0.009mg 0%
Methionine 0.183mg 0.003mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 0%

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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +2482.5%
Contains more FatsFats +390%
Contains more CarbsCarbs +2443.7%
Contains more OtherOther +53.3%
Contains more WaterWater +706.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +135.1%
Contains more Poly. FatPolyunsaturated fat +374.7%
Contains less Sat. FatSaturated fat -89.7%

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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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.