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  6. Flour vs. Sardines

Flour vs. Sardines — In-Depth Nutrition Comparison

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How are flour and sardines different?

  • Flour is higher in vitamin B1, folate, manganese, and iron; however, sardines are richer in vitamin B12, phosphorus, calcium, selenium, and vitamin D*.
  • Daily need coverage for vitamin B12 for sardines is 373% higher.
  • Flour contains 18 times more folate than sardines. While flour contains 183µg of folate, sardines contain only 10µg.
  • Sardines have a lower glycemic index (0) than flour (72).

Wheat flour, white, all-purpose, enriched, bleached and Fish, sardine, Atlantic, canned in oil, drained solids with bone are the varieties used in this article.

Infographic

Flour vs Sardines 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
3
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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more IronIron +58.9%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +531.5%
Contains more MagnesiumMagnesium +77.3%
Contains more CalciumCalcium +2446.7%
Contains more PotassiumPotassium +271%
Contains more CopperCopper +29.2%
Contains more ZincZinc +87.1%
Contains more PhosphorusPhosphorus +353.7%
Contains more SeleniumSelenium +55.5%

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
4
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%
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% 72% 11% 41% 20% 52% 98% 39% 39% 1118% 6.5% 7.5%
Contains more Vitamin B1Vitamin B1 +881.3%
Contains more Vitamin B2Vitamin B2 +117.6%
Contains more Vitamin B3Vitamin B3 +12.6%
Contains more FolateFolate +1730%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3300%
Contains more Vitamin B5Vitamin B5 +46.6%
Contains more Vitamin B6Vitamin B6 +279.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +766.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Flour Sardines DV% diff.
Vitamin B12 0µg 8.94µg 373%
Vitamin B1 0.785mg 0.08mg 59%
Phosphorus 108mg 490mg 55%
Cholesterol 0mg 142mg 47%
Folate 183µg 10µg 43%
Calcium 15mg 382mg 37%
Selenium 33.9µg 52.7µg 34%
Polyunsaturated fat 0.413g 5.148g 32%
Protein 10.33g 24.62g 29%
Carbs 76.31g 0g 25%
Manganese 0.682mg 0.108mg 25%
Vitamin D* 0 IU 193 IU 24%
Vitamin D 0µg 4.8µg 24%
Iron 4.64mg 2.92mg 22%
Vitamin B2 0.494mg 0.227mg 21%
Fats 0.98g 11.45g 16%
Sodium 2mg 307mg 13%
Vitamin E 0.06mg 2.04mg 13%
Choline 10.4mg 75mg 12%
Fiber 2.7g 0g 11%
Potassium 107mg 397mg 9%
Vitamin B6 0.044mg 0.167mg 9%
Monounsaturated fat 0.087g 3.869g 9%
Calories 364kcal 208kcal 8%
Zinc 0.7mg 1.31mg 6%
Saturated fat 0.155g 1.528g 6%
Copper 0.144mg 0.186mg 5%
Magnesium 22mg 39mg 4%
Vitamin A 0µg 32µg 4%
Vitamin B3 5.904mg 5.245mg 4%
Vitamin B5 0.438mg 0.642mg 4%
Vitamin K 0.3µg 2.6µg 2%
Protein per 100 calories 2.8g 12g N/A
Calories per 10 g protein 352kcal 84kcal N/A
Weight per 100 calories 27g 48g N/A
Unsaturated / Saturated Fat ratio 3.2 5.9 N/A
Net carbs 73.61g 0g N/A
Sugar 0.27g 0g N/A
Tryptophan 0.127mg 0.276mg 0%
Threonine 0.281mg 1.079mg 0%
Isoleucine 0.357mg 1.134mg 0%
Leucine 0.71mg 2.001mg 0%
Lysine 0.228mg 2.26mg 0%
Methionine 0.183mg 0.729mg 0%
Phenylalanine 0.52mg 0.961mg 0%
Valine 0.415mg 1.268mg 0%
Histidine 0.23mg 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +138.3%
Contains more FatsFats +1068.4%
Contains more WaterWater +400.1%
Contains more OtherOther +839.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -89.9%
Contains more Mono. FatMonounsaturated fat +4347.1%
Contains more Poly. FatPolyunsaturated fat +1146.5%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.