Nutrition Comparison Tool
Search the database of over 600,000 foods to compare 20 foods or more.
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      Wheat flour, white, all-purpose, self-rising, enriched
      ×
      Chickpea flour (besan)
      ×
      Flax Seeds
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Wheat flour, white, all-purpose, self-rising, enriched 1 cup (x1) 22% DV 443 calories
      • Chickpea flour (besan) 1 cup (x1) 18% DV 356 calories
      • Flax Seeds 1oz (x1) 8% DV 152 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Wheat flour, white, all-purpose, self-rising, enriched 1 cup (x1) 2% DV 1.2g
      • Chickpea flour (besan) 1 cup (x1) 8% DV 6.2g
      • Flax Seeds 1oz (x1) 15% DV 12g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Wheat flour, white, all-purpose, self-rising, enriched 1 cup (x1) 34% DV 92.8g
      • Chickpea flour (besan) 1 cup (x1) 19% DV 53.2g
      • Flax Seeds 1oz (x1) 3% DV 8.2g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Wheat flour, white, all-purpose, self-rising, enriched 1 cup (x1) 25% DV 12.4g
      • Chickpea flour (besan) 1 cup (x1) 41% DV 20.6g
      • Flax Seeds 1oz (x1) 10% DV 5.2g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Wheat flour, white, all-purpose, self-rising, enriched 1 cup (x1) 0% DV 0mg
      • Chickpea flour (besan) 1 cup (x1) 0% DV 0mg
      • Flax Seeds 1oz (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Wheat flour, white, all-purpose, self-rising, enriched 1 cup (x1) 1% DV 0.19g
      • Chickpea flour (besan) 1 cup (x1) 3% DV 0.64g
      • Flax Seeds 1oz (x1) 5% DV 1g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Wheat flour, white, all-purpose, self-rising, enriched 1 cup (x1) 12% DV 3.4g
      • Chickpea flour (besan) 1 cup (x1) 35% DV 9.9g
      • Flax Seeds 1oz (x1) 28% DV 7.8g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Wheat flour, white, all-purpose, self-rising, enriched 1 cup (x1) 1% DV 0.28g
      • Chickpea flour (besan) 1 cup (x1) 20% DV 10g
      • Flax Seeds 1oz (x1) 1% DV 0.44g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Wheat flour, white, all-purpose, self-rising, enriched 1 cup (x1) 32% DV 5.8mg
      • Chickpea flour (besan) 1 cup (x1) 25% DV 4.5mg
      • Flax Seeds 1oz (x1) 9% DV 1.6mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Wheat flour, white, all-purpose, self-rising, enriched 1 cup (x1) 33% DV 422.5mg
      • Chickpea flour (besan) 1 cup (x1) 3% DV 41.4mg
      • Flax Seeds 1oz (x1) 6% DV 72.4mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Wheat flour, white, all-purpose, self-rising, enriched 1 cup (x1) 3% DV 155mg
      • Chickpea flour (besan) 1 cup (x1) 17% DV 778.3mg
      • Flax Seeds 1oz (x1) 5% DV 230.9mg
      Comparison Table

      Table Legend

      1. Wheat flour, white, all-purpose, self-rising, enriched
      2. Chickpea flour (besan)
      3. Flax Seeds
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 125 92 28
      Calories
      (%DV)      		 443
      (22%)      		 356
      (18%)      		 152
      (8%)
      Fat (g)
      (%DV)      		 1.2
      (2%)      		 6.2
      (8%)      		 12
      (15%)
      Protein (g)
      (%DV)      		 12.4
      (25%)      		 20.6
      (41%)      		 5.2
      (10%)
      Carbohydrate (g)
      (%DV)      		 92.8
      (34%)      		 53.2
      (19%)      		 8.2
      (3%)
      Sugars (g)
      (%DV)      		 0.28
      (1%)      		 10
      (20%)      		 0.44
      (1%)
      Fiber (g)
      (%DV)      		 3.4
      (12%)      		 9.9
      (35%)      		 7.8
      (28%)
      Cholesterol (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Saturated Fats (g)
      (%DV)      		 0.19
      (1%)      		 0.64
      (3%)      		 1
      (5%)
      Net-Carbs (g) 89.4
      		43.3
      		0.45
      Trans Fatty Acids (g) --
      		0
      		--
        Minerals
      Food # 1 2 3
      Weight (g) 125 92 28
      Calcium (mg)
      (%DV)      		 422.5
      (33%)      		 41.4
      (3%)      		 72.4
      (6%)
      Iron, Fe (mg)
      (%DV)      		 5.8
      (32%)      		 4.5
      (25%)      		 1.6
      (9%)
      Potassium, K (mg)
      (%DV)      		 155
      (3%)      		 778.3
      (17%)      		 230.9
      (5%)
      Magnesium (mg)
      (%DV)      		 23.8
      (6%)      		 152.7
      (36%)      		 111.3
      (27%)
      Phosphorus, P (mg)
      (%DV)      		 743.8
      (60%)      		 292.6
      (23%)      		 182.3
      (15%)
      Sodium (mg)
      (%DV)      		 1491.3
      (62%)      		 58.9
      (2%)      		 8.5
      (0%)
      Zinc, Zn (mg)
      (%DV)      		 0.78
      (7%)      		 2.6
      (24%)      		 1.2
      (11%)
      Copper, Cu (mg)
      (%DV)      		 0.14
      (16%)      		 0.84
      (93%)      		 0.35
      (38%)
      Manganese (mg)
      (%DV)      		 1.3
      (54%)      		 1.5
      (64%)      		 0.7
      (31%)
      Selenium, Se (mcg)
      (%DV)      		 43
      (78%)      		 7.6
      (14%)      		 7.2
      (13%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 125 92 28
      Vitamin A, RAE (mcg)
      (%DV)      		 0
      (0%)      		 1.8
      (0%)      		 0
      (0%)
      Vitamin C (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0.17
      (0%)
      Thiamin (B1) (mg)
      (%DV)      		 0.84
      (70%)      		 0.45
      (37%)      		 0.47
      (39%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.52
      (40%)      		 0.1
      (8%)      		 0.05
      (4%)
      Niacin (B3) (mg)
      (%DV)      		 7.3
      (46%)      		 1.6
      (10%)      		 0.87
      (5%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.55
      (11%)      		 0.56
      (11%)      		 0.28
      (6%)
      Vitamin B6 (mg)
      (%DV)      		 0.06
      (4%)      		 0.45
      (27%)      		 0.13
      (8%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 245
      (61%)      		 402
      (101%)      		 24.7
      (6%)
      Folic acid (mcg)
      (%)      		 197.5
      (49%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 47.5
      (12%)      		 402
      (101%)      		 24.7
      (6%)
      Folate DFE (mcg)
      (%)      		 383.8
      (96%)      		 402
      (101%)      		 24.7
      (6%)
      Choline (mg)
      (%DV)      		 13
      (2%)      		 --
      (--%)      		 22.4
      (4%)
      Vitamin B12 (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Retinol (mcg) 0
      		0
      		0
      Carotene, beta (mcg)
      (%RDA)      		 0
      (0%)      		 23
      (0%)      		 0
      (0%)
      Carotene, alpha (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin A, IU (IU) 0 37.7 0
      Lycopene (mcg) 0
      		0
      		0
      Lut + Zeaxanthin (mcg) 22.5
      		0
      		184.9
      Vitamin E (mg)
      (%DV)      		 0.06
      (0%)      		 0.76
      (5%)      		 0.09
      (1%)
      Vitamin D (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin D2 (mcg) --
      		--
      		--
      Vitamin D3 (mcg) --
      		--
      		--
      Vitamin D (IU)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin K (mcg)
      (%DV)      		 0.38
      (0%)      		 8.4
      (7%)      		 1.2
      (1%)
      Vitamin K1 (mcg) --
      		--
      		0
      Menaquinone-4 (K2) (mcg) --
      		--
      		--
        Other
      Food # 1 2 3
      Weight (g) 125 92 28
      Water (g) 13.2
      		9.5
      		2
      Ash (g) 5
      		3
      		1
      Alcohol (g) 0
      		0
      		0
      Caffeine (mg) 0
      		0
      		0
      Theobromine (mg) 0
      		0
      		0
      PRAL score 24.19
      		-0.06
      		0.55
        Carbohydrates
      Food # 1 2 3
      Weight (g) 125 92 28
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) --
      		--
      		0.33
      Glucose (Dextrose) (g) --
      		--
      		0.11
      Fructose (g) --
      		--
      		0
      Lactose (g) --
      		--
      		0
      Maltose (g) --
      		--
      		0
      Galactose (g) --
      		--
      		0
      Starch (g) --
      		--
      		--
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 125 92 28
      Monounsaturated Fats (g) 0.107
      		1.384
      		2.138
      Polyunsaturated Fats (g) 0.513
      		2.744
      		8.159
      Omega 3s (g)
      (%AI)      		 0.027
      (2%)      		 0.103
      (6%)      		 6.479
      (405%)
      Omega 6s (g)
      (%AI)      		 0.485
      (3%)      		 2.641
      (16%)      		 1.676
      (10%)
      Omega 3 to Omega 6 Ratio 0.06
      		0.04
      		3.86
      Omega 6 to Omega 3 Ratio 17.64
      		25.63
      		0.26
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 --
      (--%)      		 --
      (--%)      		 6.479
      (405%)
      Eicosapentaenoic Acid (EPA) (g) 0
      		0
      		0
      Docosapentaenoic Acid (DPA) (g) 0
      		0
      		0
      Docosahexaenoic Acid (DHA) (g) 0
      		0
      		0
      n-3-Eicosatrienoic Acid (20:3) (g) --
      		--
      		--
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      		--
      		--
      gamma-Linolenic Acid (GLA) (g) --
      		--
      		--
      c-c-n6-Eicosadienoic Acid (g) --
      		--
      		0.002
      DHG-linolenic acid (DGLA) (g) --
      		--
      		--
      Arachidonic acid (AA) (g) --
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) 0
      		0
      		0
      Caproic (6:0) (g) 0
      		0
      		0
      Caprylic Acid (8:0) (g) 0
      		0
      		0
      Capric Acid (10:0) (g) 0
      		0
      		0
      Lauric Acid (12:0) (g) 0
      		0
      		0
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 0
      		0.009
      		0.002
      Pentadecanoic Acid (15:0) (g) --
      		--
      		0.001
      Palmitic Acid (16:0) (g) 0.184
      		0.511
      		0.615
      Margaric Acid (17:0) (g) --
      		--
      		0.005
      Stearic Acid (18:0) (g) 0.009
      		0.086
      		0.378
      Arachidic Acid (20:0) (g) --
      		--
      		0.015
      Behenic Acid (22:0) (g) --
      		--
      		0.015
      Lignoceric Acid (24:0) (g) --
      		--
      		0.009
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      		--
      		--
      Pentadecenoic Acid (15:1) (g) --
      		--
      		--
      Palmitoleic Acid (16:1) (g) 0
      		0.012
      		0.007
      cis-Palmitoleic Acid (16:1 cis) (g) --
      		--
      		--
      Heptadecenoic Acid (17:1) (g) --
      		--
      		--
      Oleic Acid (18:1) (g) 0.107
      		1.371
      		2.09
      c-Oleic Acid (18:1 cis) (g) --
      		--
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0
      		0
      		0.019
      Docosenoic Acid (22:1) (g) 0
      		0
      		0.004
      c-Docosenoic Acid (22:1 c) (g) --
      		--
      		--
      c-Tetracosenoic Acid (24:1 c) (g) --
      		--
      		0.018
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.485
      		2.641
      		1.676
      Conjugated Linoleic Acid (CLAs) (g) --
      		--
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.027
      		0.103
      		6.479
      Octadecatrienoic Acid (mixed) (g) --
      		--
      		--
      Parinaric Acid (18:4) (g) 0
      		0
      		0
      Eicosatrienoic Acid (20:3) (g) --
      		--
      		--
      Eicosatetraenoic Acid 20:4 (g) 0
      		0
      		0
      Heneicosapentaenoic Acid 21:5 (g) --
      		--
      		--
      22:4 (g) --
      		--
      		--
      Trans Fats  
      t-Polyenoic Fats (g) --
      		--
      		--
      t-Monoenoic Fats (g) --
      		--
      		--
      t-Palmitoleic Acid (16:1 t) (g) --
      		--
      		--
      t-Oleic Acid (18:1 t) (g) --
      		--
      		--
      t-Docosenoic Acid (22:1 t) (g) --
      		--
      		--
      t-Octadecadienoic Acid (18:2 t) (g) --
      		--
      		--
      t-t-Octadecadienoic Acid (g) --
      		--
      		--
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      		0.036
      		--
      Stigmasterol (g) --
      		--
      		0.003
      Campesterol (g) --
      		--
      		0.013
      Beta-sitosterol (g) --
      		--
      		0.026
      Amino Acids
      Food # 1 2 3
      Weight (g) 125 92 28
      Essential  
      Histidine (mg)
      (%RDI)      		 275
      (39%)      		 --
      (--%)      		 134
      (19%)
      Isoleucine (mg)
      (%RDI)      		 428
      (31%)      		 --
      (--%)      		 254
      (18%)
      Leucine (mg)
      (%RDI)      		 850
      (31%)      		 --
      (--%)      		 351
      (13%)
      Lysine (mg)
      (%RDI)      		 274
      (13%)      		 --
      (--%)      		 245
      (12%)
      Methionine (mg)
      (%RDI)      		 219
      (30%)      		 --
      (--%)      		 105
      (14%)
      Phenylalanine (mg)
      (%RDI)      		 623
      (71%)      		 --
      (--%)      		 272
      (31%)
      Threonine (mg)
      (%RDI)      		 336
      (32%)      		 --
      (--%)      		 218
      (21%)
      Tryptophan (mg)
      (%RDI)      		 151
      (54%)      		 --
      (--%)      		 84
      (30%)
      Valine (mg)
      (%RDI)      		 496
      (27%)      		 --
      (--%)      		 304
      (17%)
      Conditional  
      Arginine (mg) 499
      		--
      		547
      Cystine (mg)
      (%RDI)      		 263
      (91%)      		 --
      (--%)      		 97
      (34%)
      Glycine (mg) 445
      		--
      		354
      Proline (mg) 1433
      		--
      		229
      Tyrosine (mg)
      (%RDI)      		 373
      (43%)      		 --
      (--%)      		 140
      (16%)
      Non-Essential  
      Alanine (mg) 396
      		--
      		263
      Aspartic acid (mg) 520
      		--
      		581
      Betaine (mg) --
      		--
      		0.88
      Glutamic acid (mg) 4163
      		--
      		1147
      Hydroxyproline (mg) --
      		--
      		50
      Serine (mg) 618
      		--
      		275
      Data Source
      Wheat flour, white, all-purpose, self-rising, enriched
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Chickpea flour (besan)
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Flax Seeds
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.