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Wheat vs Flour - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Wheat
Wheat contains less Sugars (difference - 0.27g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 30)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.6)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.299g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wheat Flour
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Wheat Flour
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
25
Wheat
39
Flour
Mineral Summary Score
67
Wheat
22
Flour

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
6
:
1
Flour
Contains more Calcium +126.7%
Contains more Potassium +302.8%
Contains more Magnesium +554.5%
Contains more Copper +284%
Contains more Zinc +494.3%
Contains more Phosphorus +370.4%
Contains more Iron +31.8%
Equal in Sodium - 2
Contains more Calcium +126.7%
Contains more Potassium +302.8%
Contains more Magnesium +554.5%
Contains more Copper +284%
Contains more Zinc +494.3%
Contains more Phosphorus +370.4%
Contains more Iron +31.8%
Equal in Sodium - 2

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
3
:
5
Flour
Contains more Vitamin B3 +14.1%
Contains more Vitamin B5 +113.5%
Contains more Vitamin B6 +852.3%
Contains more Vitamin B1 +87.4%
Contains more Vitamin B2 +308.3%
Contains more Folic acid (B9) +∞%
Contains more Vitamin B3 +14.1%
Contains more Vitamin B5 +113.5%
Contains more Vitamin B6 +852.3%
Contains more Vitamin B1 +87.4%
Contains more Vitamin B2 +308.3%
Contains more Folic acid (B9) +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
82%
Wheat
62%
Flour
Carbohydrates
71%
Wheat
76%
Flour
Fats
11%
Wheat
5%
Flour

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Wheat Flour Opinion
Calories 339 364 Flour
Protein 13.68 10.33 Wheat
Fats 2.47 0.98 Wheat
Vitamin C 0 0
Carbs 71.13 76.31 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 3.52 4.64 Flour
Calcium 34 15 Wheat
Potassium 431 107 Wheat
Magnesium 144 22 Wheat
Sugars 0.27 Flour
Fiber 2.7 Flour
Copper 0.553 0.144 Wheat
Zinc 4.16 0.7 Wheat
Starch
Phosphorus 508 108 Wheat
Sodium 2 2
Vitamin A 0 0
Vitamin E 0.06 Flour
Vitamin D 0 0
Vitamin B1 0.419 0.785 Flour
Vitamin B2 0.121 0.494 Flour
Vitamin B3 6.738 5.904 Wheat
Vitamin B5 0.935 0.438 Wheat
Vitamin B6 0.419 0.044 Wheat
Vitamin B12 0 0
Vitamin K 0.3 Flour
Folic acid (B9) 0 154 Flour
Trans Fat
Saturated Fat 0.454 0.155 Flour
Monounsaturated Fat 0.344 0.087 Wheat
Polyunsaturated fat 0.978 0.413 Wheat
Tryptophan 0.176 0.127 Wheat
Threonine 0.366 0.281 Wheat
Isoleucine 0.533 0.357 Wheat
Leucine 0.934 0.71 Wheat
Lysine 0.303 0.228 Wheat
Methionine 0.221 0.183 Wheat
Phenylalanine 0.681 0.52 Wheat
Valine 0.594 0.415 Wheat
Histidine 0.322 0.23 Wheat
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.