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Milk vs. Flour — In-Depth Nutrition Comparison

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Summary of differences between milk and flour

  • Milk has more vitamin B12 and calcium, while flour has more vitamin B1, iron, selenium, folate, vitamin B3, manganese, vitamin B2, and copper.
  • Flour covers your daily need for vitamin B1, 64% more than milk.
  • Milk has a lower glycemic index. The glycemic index of milk is 31, while the glycemic index of flour is 72.

These are the specific foods used in this comparison Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Milk 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.
Milk
Milk
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Flour
Flour
8
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%
Contains more CalciumCalcium +733.3%
Contains more PotassiumPotassium +40.2%
Contains more MagnesiumMagnesium +100%
Contains more IronIron +15366.7%
Contains more CopperCopper +1340%
Contains more ZincZinc +66.7%
Contains more PhosphorusPhosphorus +13.7%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +22633.3%
Contains more SeleniumSelenium +927.3%

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.
Milk
Milk
3
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% 18% 19% 0.2% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8%
Flour
Flour
8
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% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B1Vitamin B1 +3825%
Contains more Vitamin B2Vitamin B2 +167%
Contains more Vitamin B3Vitamin B3 +6248.4%
Contains more Vitamin B5Vitamin B5 +21.3%
Contains more Vitamin B6Vitamin B6 +18.9%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +3560%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Milk Flour DV% diff.
Vitamin B1 0.02mg 0.785mg 64%
Iron 0.03mg 4.64mg 58%
Selenium 3.3µg 33.9µg 56%
Folate 5µg 183µg 45%
Vitamin B3 0.093mg 5.904mg 36%
Manganese 0.003mg 0.682mg 30%
Carbs 4.99g 76.31g 24%
Vitamin B2 0.185mg 0.494mg 24%
Vitamin B12 0.47µg 0µg 20%
Calories 42kcal 364kcal 16%
Copper 0.01mg 0.144mg 15%
Protein 3.37g 10.33g 14%
Calcium 125mg 15mg 11%
Fiber 0g 2.7g 11%
Vitamin D* 48 IU 0 IU 6%
Vitamin D 1.2µg 0µg 6%
Vitamin A 58µg 0µg 6%
Magnesium 11mg 22mg 3%
Zinc 0.42mg 0.7mg 3%
Polyunsaturated fat 0.035g 0.413g 3%
Cholesterol 5mg 0mg 2%
Phosphorus 95mg 108mg 2%
Sodium 44mg 2mg 2%
Vitamin B5 0.361mg 0.438mg 2%
Saturated fat 0.633g 0.155g 2%
Potassium 150mg 107mg 1%
Vitamin B6 0.037mg 0.044mg 1%
Choline 17.7mg 10.4mg 1%
Protein per 100 calories 8g 2.8g N/A
Calories per 10 g protein 125kcal 352kcal N/A
Weight per 100 calories 238g 27g N/A
Fats 0.97g 0.98g 0%
Net carbs 4.99g 73.61g N/A
Sugar 5.2g 0.27g N/A
Vitamin E 0.01mg 0.06mg 0%
Vitamin K 0.1µg 0.3µg 0%
Monounsaturated fat 0.277g 0.087g 0%
Tryptophan 0.043mg 0.127mg 0%
Threonine 0.143mg 0.281mg 0%
Isoleucine 0.174mg 0.357mg 0%
Leucine 0.319mg 0.71mg 0%
Lysine 0.282mg 0.228mg 0%
Methionine 0.088mg 0.183mg 0%
Phenylalanine 0.174mg 0.52mg 0%
Valine 0.22mg 0.415mg 0%
Histidine 0.101mg 0.23mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Flour
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more WaterWater +654.4%
Contains more OtherOther +63%
Contains more ProteinProtein +206.5%
Contains more CarbsCarbs +1429.3%
~equal in Fats ~0.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
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
Contains more Mono. FatMonounsaturated fat +218.4%
Contains less Sat. FatSaturated fat -75.5%
Contains more Poly. FatPolyunsaturated fat +1080%

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.