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  6. Wheat flour, whole-grain vs. Blueberry

Wheat flour, whole-grain vs. Blueberry — In-Depth Nutrition Comparison

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Significant differences between wheat flour, whole-grain and blueberries

  • Wheat flour, whole-grain is richer than blueberries in manganese, selenium, phosphorus, iron, copper, vitamin B1, fiber, magnesium, protein, and vitamin B3.
  • Wheat flour, whole-grain covers your daily manganese needs 162% more than blueberries.
  • Wheat flour, whole-grain has 618 times more selenium than blueberries. Wheat flour, whole-grain has 61.8µg of selenium, while blueberries have 0.1µg.

Specific food types used in this comparison are Wheat flour, whole-grain and Blueberries, raw.

Infographic

Wheat flour, whole-grain vs Blueberry infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 98% 10% 32% 135% 137% 71% 153% 0.26% 530% 337%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
Contains more MagnesiumMagnesium +2183.3%
Contains more CalciumCalcium +466.7%
Contains more PotassiumPotassium +371.4%
Contains more IronIron +1185.7%
Contains more CopperCopper +619.3%
Contains more ZincZinc +1525%
Contains more PhosphorusPhosphorus +2875%
Contains more ManganeseManganese +1110.4%
Contains more SeleniumSelenium +61700%
Contains less SodiumSodium -50%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 14% 126% 38% 93% 36% 94% 0% 4.8% 33%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 32% 0% 1% 11% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5%
Contains more Vitamin EVitamin E +24.6%
Contains more Vitamin B1Vitamin B1 +1256.8%
Contains more Vitamin B2Vitamin B2 +302.4%
Contains more Vitamin B3Vitamin B3 +1085.9%
Contains more Vitamin B5Vitamin B5 +386.3%
Contains more Vitamin B6Vitamin B6 +682.7%
Contains more FolateFolate +633.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +915.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat flour, whole-grain Blueberry DV% diff.
Manganese 4.067mg 0.336mg 162%
Selenium 61.8µg 0.1µg 112%
Phosphorus 357mg 12mg 49%
Iron 3.6mg 0.28mg 42%
Copper 0.41mg 0.057mg 39%
Vitamin B1 0.502mg 0.037mg 39%
Fiber 10.7g 2.4g 33%
Magnesium 137mg 6mg 31%
Vitamin B3 4.957mg 0.418mg 28%
Vitamin B6 0.407mg 0.052mg 27%
Protein 13.21g 0.74g 25%
Starch 57.77g 0.03g 24%
Zinc 2.6mg 0.16mg 22%
Carbs 71.97g 14.49g 19%
Vitamin K 1.9µg 19.3µg 15%
Calories 340kcal 57kcal 14%
Vitamin C 0mg 9.7mg 11%
Vitamin B2 0.165mg 0.041mg 10%
Vitamin B5 0.603mg 0.124mg 10%
Folate 44µg 6µg 10%
Potassium 363mg 77mg 8%
Polyunsaturated fat 1.167g 0.146g 7%
Fructose 0.05g 4.97g 6%
Choline 31.2mg 6mg 5%
Fats 2.5g 0.33g 3%
Calcium 34mg 6mg 3%
Saturated fat 0.43g 0.028g 2%
Vitamin E 0.71mg 0.57mg 1%
Monounsaturated fat 0.283g 0.047g 1%
Protein per 100 calories 3.9g 1.3g N/A
Calories per 10 g protein 257kcal 770kcal N/A
Weight per 100 calories 29g 175g N/A
Unsaturated / Saturated Fat ratio 3.4 6.9 N/A
Net carbs 61.27g 12.09g N/A
Sugar 0.41g 9.96g N/A
Sodium 2mg 1mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.174mg 0.003mg 0%
Threonine 0.367mg 0.02mg 0%
Isoleucine 0.443mg 0.023mg 0%
Leucine 0.898mg 0.044mg 0%
Lysine 0.359mg 0.013mg 0%
Methionine 0.228mg 0.012mg 0%
Phenylalanine 0.682mg 0.026mg 0%
Valine 0.564mg 0.031mg 0%
Histidine 0.357mg 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 3% 72% 11%
Protein: 13.21 g
Fats: 2.5 g
Carbs: 71.97 g
Water: 10.74 g
Other: 1.58 g
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Contains more ProteinProtein +1685.1%
Contains more FatsFats +657.6%
Contains more CarbsCarbs +396.7%
Contains more WaterWater +684.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 15% 62%
Saturated fat: Sat. Fat 0.43 g
Monounsaturated fat: Mono. Fat 0.283 g
Polyunsaturated fat: Poly. Fat 1.167 g
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 g
Contains more Mono. FatMonounsaturated fat +502.1%
Contains more Poly. FatPolyunsaturated fat +699.3%
Contains less Sat. FatSaturated fat -93.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
99%
Starch: 57.77 g
Sucrose: 0.36 g
Glucose: 0 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
49% 50%
Starch: 0.03 g
Sucrose: 0.11 g
Glucose: 4.88 g
Fructose: 4.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +192466.7%
Contains more SucroseSucrose +227.3%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +9840%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Wheat flour, whole-grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168893/nutrients
  2. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.