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Flour vs. Parmesan — In-Depth Nutrition Comparison

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Summary of differences between flour and parmesan

  • Flour has more vitamin B1, iron, folate, and vitamin B3, while parmesan has more calcium, phosphorus, vitamin B12, and zinc.
  • Parmesan covers your daily need for calcium, 84% more than flour.
  • Flour contains 74 times more vitamin B3 than parmesan. While flour contains 5.904mg of vitamin B3, parmesan contains only 0.08mg.
  • The amount of saturated fat in flour is lower.

These are the specific foods used in this comparison Wheat flour, white, all-purpose, enriched, bleached and Cheese, parmesan, grated.

Infographic

Flour vs Parmesan 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
4
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 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
Contains more IronIron +846.9%
Contains more CopperCopper +260%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +860.6%
Contains more MagnesiumMagnesium +54.5%
Contains more CalciumCalcium +5586.7%
Contains more PotassiumPotassium +68.2%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +480.6%
~equal in Selenium ~34.4µg

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% 7.5% 87% 11% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5%
Contains more Vitamin B1Vitamin B1 +2919.2%
Contains more Vitamin B2Vitamin B2 +38%
Contains more Vitamin B3Vitamin B3 +7280%
Contains more FolateFolate +2950%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +783.3%
Contains more Vitamin B6Vitamin B6 +84.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +466.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.45mg

All nutrients comparison - raw data values

Nutrient Flour Parmesan DV% diff.
Calcium 15mg 853mg 84%
Sodium 2mg 1804mg 78%
Phosphorus 108mg 627mg 74%
Saturated fat 0.155g 15.371g 69%
Vitamin B1 0.785mg 0.026mg 63%
Vitamin B12 0µg 1.4µg 58%
Iron 4.64mg 0.49mg 52%
Folate 183µg 6µg 44%
Fats 0.98g 27.84g 41%
Protein 10.33g 28.42g 36%
Vitamin B3 5.904mg 0.08mg 36%
Zinc 0.7mg 4.2mg 32%
Cholesterol 0mg 86mg 29%
Vitamin A 0µg 262µg 29%
Manganese 0.682mg 0.071mg 27%
Carbs 76.31g 13.91g 21%
Monounsaturated fat 0.087g 7.13g 18%
Copper 0.144mg 0.04mg 12%
Fiber 2.7g 0g 11%
Vitamin B2 0.494mg 0.358mg 10%
Polyunsaturated fat 0.413g 1.386g 6%
Calories 364kcal 420kcal 3%
Vitamin D* 0 IU 21 IU 3%
Vitamin D 0µg 0.5µg 3%
Magnesium 22mg 34mg 3%
Vitamin E 0.06mg 0.53mg 3%
Vitamin B6 0.044mg 0.081mg 3%
Potassium 107mg 180mg 2%
Selenium 33.9µg 34.4µg 1%
Vitamin K 0.3µg 1.7µg 1%
Choline 10.4mg 14.1mg 1%
Protein per 100 calories 2.8g 6.8g N/A
Calories per 10 g protein 352kcal 148kcal N/A
Weight per 100 calories 27g 24g N/A
Unsaturated / Saturated Fat ratio 3.2 0.55 N/A
Net carbs 73.61g 13.91g N/A
Sugar 0.27g 0.07g N/A
Vitamin B5 0.438mg 0.45mg 0%
Trans fat 0.876g N/A
Tryptophan 0.127mg 0.383mg 0%
Threonine 0.281mg 1.075mg 0%
Isoleucine 0.357mg 1.455mg 0%
Leucine 0.71mg 2.747mg 0%
Lysine 0.228mg 2.201mg 0%
Methionine 0.183mg 0.751mg 0%
Phenylalanine 0.52mg 1.538mg 0%
Valine 0.415mg 1.865mg 0%
Histidine 0.23mg 0.806mg 0%
Omega-3 - ALA 0.102g N/A
Omega-3 - DPA 0g 0.015g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.87g 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
28% 28% 14% 23% 7%
Protein: 28.42 g
Fats: 27.84 g
Carbs: 13.91 g
Water: 22.65 g
Other: 7.18 g
Contains more CarbsCarbs +448.6%
Contains more ProteinProtein +175.1%
Contains more FatsFats +2740.8%
Contains more WaterWater +90%
Contains more OtherOther +1460.9%

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
64% 30% 6%
Saturated fat: Sat. Fat 15.371 g
Monounsaturated fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +8095.4%
Contains more Poly. FatPolyunsaturated fat +235.6%

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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. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/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.