Flour vs. Plums
Nutrition comparison of Flour and Plums
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flour
versus
plums
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and plums:
- Flour has 35.7 times less sugar than plum.
- Flour has more thiamin, niacin, pantothenic acid and folate.
- Flour is a great source of dietary fiber and protein.
- Plum has signficantly more Vitamin C than flour.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flour is high in calories and plum has 87% less calories than flour - flour has 364 calories per 100 grams and plum has 46 calories.
For macronutrient ratios, flour is heavier in protein and similar to plums for carbs and fat. Flour has a macronutrient ratio of 12:86:2 and for plums, 6:89:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Plums | |
|---|---|---|
| Protein | 12% | 6% |
| Carbohydrates | 86% | 89% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Flour is high in carbohydrates and plum has 85% less carbohydrates than flour - flour has 76.3g of total carbs per 100 grams and plum has 11.4g of carbohydrates.
dietary fiber
Flour is a great source of dietary fiber and it has 93% more dietary fiber than plum - flour has 2.7g of dietary fiber per 100 grams and plum has 1.4g of dietary fiber.
sugar
Flour has 35.7 times less sugar than plum - flour has 0.27g of sugar per 100 grams and plum has 9.9g of sugar.
Protein
protein
Flour is a great source of protein and it has 13 times more protein than plum - flour has 10.3g of protein per 100 grams and plum has 0.7g of protein.
Fat
saturated fat
Both flour and plums are low in saturated fat - flour has 0.16g of saturated fat per 100 grams and plum has 0.02g of saturated fat.
Vitamins
Vitamin C
Plum has signficantly more Vitamin C than flour - plum has 9.5mg of Vitamin C per 100 grams and flour does not contain significant amounts.
Vitamin A
Plum has more Vitamin A than flour - plum has 17ug of Vitamin A per 100 grams and flour does not contain significant amounts.
Vitamin E
Flour and plums contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and plum has 0.26mg of Vitamin E.
Vitamin K
Flour and plums contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and plum has 6.4ug of Vitamin K.
The B Vitamins
Flour has more thiamin, niacin, pantothenic acid and folate. Both flour and plums contain significant amounts of riboflavin and Vitamin B6.
| Flour | Plums | |
|---|---|---|
| Thiamin | 0.12 MG | 0.028 MG |
| Riboflavin | 0.04 MG | 0.026 MG |
| Niacin | 1.25 MG | 0.417 MG |
| Pantothenic acid | 0.438 MG | 0.135 MG |
| Vitamin B6 | 0.044 MG | 0.029 MG |
| Folate | 26 UG | 5 UG |
Minerals
calcium
Flour has 150% more calcium than plum - flour has 15mg of calcium per 100 grams and plum has 6mg of calcium.
iron
Flour has 588% more iron than plum - flour has 1.2mg of iron per 100 grams and plum has 0.17mg of iron.
potassium
Plum has 47% more potassium than flour - flour has 107mg of potassium per 100 grams and plum has 157mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, flour has more linoleic acid than plum per 100 grams.
| Flour | Plums | |
|---|---|---|
| linoleic acid | 0.391 G | 0.044 G |
| Total | 0.391 G | 0.044 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Flour g
()
|
Daily Values (%) |
Plums g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flour or plums contain more calories in 100 grams?Flour is high in calories and plum has 90% less calories than flour - flour has 364 calories in 100g and plum has 46 calories.
Does flour or plums have more carbohydrates?
By weight, flour is high in carbohydrates and plum has 90% fewer carbohydrates than flour - flour has 76.3g of carbs for 100g and plum has 11.4g of carbohydrates.