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  6. Wheat Bread vs. Flour

Wheat Bread vs. Flour — In-Depth Nutrition Comparison

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What are the main differences between Wheat Bread and Flour?

  • Wheat Bread is richer in Manganese, Calcium, Phosphorus, Magnesium, Vitamin B6, and Fiber, yet Flour is richer in Vitamin B1, Folate, and Vitamin B2.
  • Wheat Bread's daily need coverage for Manganese is 30% higher.
  • Wheat Bread has 301 times more Sodium than Flour. Wheat Bread has 601mg of Sodium, while Flour has 2mg.

We used Bread, wheat, toasted and Wheat flour, white, all-purpose, enriched, bleached types in this comparison.

Infographic

Wheat Bread 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.
Wheat Bread
Wheat Bread
7
:
3
Flour
Flour
Contains more Calcium +1000%
Contains more Magnesium +168.2%
Contains more Phosphorus +74.1%
Contains more Potassium +108.4%
Contains more Zinc +110%
Contains more Copper +37.5%
Contains more Manganese +101.9%
Contains more Iron +13.4%
Contains less Sodium -99.7%
Equal in Selenium - 33.9
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +1000%
Contains more Magnesium +168.2%
Contains more Phosphorus +74.1%
Contains more Potassium +108.4%
Contains more Zinc +110%
Contains more Copper +37.5%
Contains more Manganese +101.9%
Contains more Iron +13.4%
Contains less Sodium -99.7%
Equal in Selenium - 33.9

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.
Wheat Bread
Wheat Bread
6
:
3
Flour
Flour
Contains more Vitamin E +300%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +247.7%
Contains more Vitamin K +1800%
Contains more Vitamin B1 +78.8%
Contains more Vitamin B2 +29.3%
Contains more Folate +112.8%
Equal in Vitamin B3 - 5.904
Equal in Vitamin B5 - 0.438
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin E +300%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +247.7%
Contains more Vitamin K +1800%
Contains more Vitamin B1 +78.8%
Contains more Vitamin B2 +29.3%
Contains more Folate +112.8%
Equal in Vitamin B3 - 5.904
Equal in Vitamin B5 - 0.438

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
4
:
1
Flour
Flour
Contains more Protein +25.5%
Contains more Fats +335.7%
Contains more Water +103.3%
Contains more Other +502.2%
Contains more Carbs +36.8%
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Flour
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 Protein +25.5%
Contains more Fats +335.7%
Contains more Water +103.3%
Contains more Other +502.2%
Contains more Carbs +36.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Flour
Flour
Contains more Monounsaturated Fat +1071.3%
Contains more Polyunsaturated fat +316.5%
Contains less Saturated Fat -84.3%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +1071.3%
Contains more Polyunsaturated fat +316.5%
Contains less Saturated Fat -84.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Flour
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Flour Opinion
Net carbs 51.07g 73.61g Flour
Protein 12.96g 10.33g Wheat Bread
Fats 4.27g 0.98g Wheat Bread
Carbs 55.77g 76.31g Flour
Calories 313kcal 364kcal Flour
Sugar 6.42g 0.27g Flour
Fiber 4.7g 2.7g Wheat Bread
Calcium 165mg 15mg Wheat Bread
Iron 4.09mg 4.64mg Flour
Magnesium 59mg 22mg Wheat Bread
Phosphorus 188mg 108mg Wheat Bread
Potassium 223mg 107mg Wheat Bread
Sodium 601mg 2mg Flour
Zinc 1.47mg 0.7mg Wheat Bread
Copper 0.198mg 0.144mg Wheat Bread
Manganese 1.377mg 0.682mg Wheat Bread
Selenium 33.4µg 33.9µg Flour
Vitamin E 0.24mg 0.06mg Wheat Bread
Vitamin C 0.2mg 0mg Wheat Bread
Vitamin B1 0.439mg 0.785mg Flour
Vitamin B2 0.382mg 0.494mg Flour
Vitamin B3 6.25mg 5.904mg Wheat Bread
Vitamin B5 0.456mg 0.438mg Wheat Bread
Vitamin B6 0.153mg 0.044mg Wheat Bread
Folate 86µg 183µg Flour
Vitamin K 5.7µg 0.3µg Wheat Bread
Tryptophan 0.092mg 0.127mg Flour
Threonine 0.299mg 0.281mg Wheat Bread
Isoleucine 0.258mg 0.357mg Flour
Leucine 0.461mg 0.71mg Flour
Lysine 0.215mg 0.228mg Flour
Methionine 0.105mg 0.183mg Flour
Phenylalanine 0.315mg 0.52mg Flour
Valine 0.31mg 0.415mg Flour
Histidine 0.15mg 0.23mg Flour
Saturated Fat 0.989g 0.155g Flour
Monounsaturated Fat 1.019g 0.087g Wheat Bread
Polyunsaturated fat 1.72g 0.413g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
38%
Wheat Bread
50%
Flour
Minerals Daily Need Coverage Score
89%
Wheat Bread
59%
Flour

Comparison summary

Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 12)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $0.7)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 6.15g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 599mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.834g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.