Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Wheat
  5. Compare
  6. Wheat vs. Flour

Wheat vs. Flour — In-Depth Nutrition Comparison

Compare

Significant differences between Wheat and Flour

  • Wheat has more Manganese, Zinc, Copper, Fiber, and Magnesium, however, Flour is richer in Vitamin B1, Folate, Iron, Vitamin B2, and Vitamin B3.
  • Flour covers your daily Vitamin B1 needs 58% more than Wheat.
  • Flour has 3 times less Zinc than Wheat. Wheat has 1.84mg of Zinc, while Flour has 0.7mg.

Specific food types used in this comparison are Wheat, KAMUT khorasan, cooked and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Wheat 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
Wheat
6
:
4
Flour
Flour
Contains more Magnesium +118.2%
Contains more Phosphorus +36.1%
Contains more Potassium +53.3%
Contains more Zinc +162.9%
Contains more Copper +43.8%
Contains more Manganese +51%
Contains more Calcium +66.7%
Contains more Iron +163.6%
Contains less Sodium -75%
Equal in Selenium - 33.9
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Magnesium +118.2%
Contains more Phosphorus +36.1%
Contains more Potassium +53.3%
Contains more Zinc +162.9%
Contains more Copper +43.8%
Contains more Manganese +51%
Contains more Calcium +66.7%
Contains more Iron +163.6%
Contains less Sodium -75%
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
Wheat
3
:
8
Flour
Flour
Contains more Vitamin A +∞%
Contains more Vitamin E +300%
Contains more Vitamin B6 +59.1%
Contains more Vitamin B1 +726.3%
Contains more Vitamin B2 +1546.7%
Contains more Vitamin B3 +156.1%
Contains more Folate +1563.6%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
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 A +∞%
Contains more Vitamin E +300%
Contains more Vitamin B6 +59.1%
Contains more Vitamin B1 +726.3%
Contains more Vitamin B2 +1546.7%
Contains more Vitamin B3 +156.1%
Contains more Folate +1563.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
:
3
Flour
Flour
Contains more Water +446.8%
Contains more Other +47.8%
Contains more Protein +80.9%
Contains more Fats +18.1%
Contains more Carbs +176.5%
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 Water +446.8%
Contains more Other +47.8%
Contains more Protein +80.9%
Contains more Fats +18.1%
Contains more Carbs +176.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Flour
Flour
Contains less Saturated Fat -50.3%
Contains more Polyunsaturated fat +70%
Equal in Monounsaturated Fat - 0.087
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains less Saturated Fat -50.3%
Contains more Polyunsaturated fat +70%
Equal in Monounsaturated Fat - 0.087

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Flour Opinion
Net carbs 23.3g 73.61g Flour
Protein 5.71g 10.33g Flour
Fats 0.83g 0.98g Flour
Carbs 27.6g 76.31g Flour
Calories 132kcal 364kcal Flour
Sugar 3.07g 0.27g Flour
Fiber 4.3g 2.7g Wheat
Calcium 9mg 15mg Flour
Iron 1.76mg 4.64mg Flour
Magnesium 48mg 22mg Wheat
Phosphorus 147mg 108mg Wheat
Potassium 164mg 107mg Wheat
Sodium 8mg 2mg Flour
Zinc 1.84mg 0.7mg Wheat
Copper 0.207mg 0.144mg Wheat
Manganese 1.03mg 0.682mg Wheat
Selenium 31.9µg 33.9µg Flour
Vitamin A 4IU 0IU Wheat
Vitamin E 0.24mg 0.06mg Wheat
Vitamin B1 0.095mg 0.785mg Flour
Vitamin B2 0.03mg 0.494mg Flour
Vitamin B3 2.305mg 5.904mg Flour
Vitamin B5 0.438mg Flour
Vitamin B6 0.07mg 0.044mg Wheat
Folate 11µg 183µg Flour
Vitamin K 0.3µg Flour
Tryptophan 0.051mg 0.127mg Flour
Threonine 0.172mg 0.281mg Flour
Isoleucine 0.22mg 0.357mg Flour
Leucine 0.432mg 0.71mg Flour
Lysine 0.161mg 0.228mg Flour
Methionine 0.097mg 0.183mg Flour
Phenylalanine 0.3mg 0.52mg Flour
Valine 0.267mg 0.415mg Flour
Histidine 0.147mg 0.23mg Flour
Trans Fat 0.002g Flour
Saturated Fat 0.077g 0.155g Wheat
Monounsaturated Fat 0.084g 0.087g Flour
Polyunsaturated fat 0.243g 0.413g Flour

Which food is preferable for your diet?

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

People also compare

Flour
Flour vs Wild rice raw
Wild rice raw
Wheat
Wheat vs Wild rice raw
Wild rice raw
Wheat
Wheat vs Tagliatelle
Tagliatelle
Flour
Flour vs Dough
Dough
Flour
Flour vs Sugar
Sugar
Flour
Flour vs Butter
Butter

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
9%
Wheat
50%
Flour
Minerals Daily Need Coverage Score
61%
Wheat
59%
Flour

Comparison summary

Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.078g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 22)
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 Sugar?
Flour
Flour is lower in Sugar (difference - 2.8g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 6mg)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.