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Flour vs. Wheat — In-Depth Nutrition Comparison

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Significant differences between Flour and Wheat

  • Flour has more Vitamin B1, Folate, Iron, Vitamin B2, and Vitamin B3, however, Wheat is richer in Manganese, Zinc, Copper, Fiber, and Magnesium.
  • Flour covers your daily Vitamin B1 needs 58% more than Wheat.
  • Wheat has 17 times less Folate than Flour. Flour has 183µg of Folate, while Wheat has 11µg.

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

Infographic

Flour vs Wheat 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.
Flour
4
:
6
Wheat
Contains more Calcium +66.7%
Contains more Iron +163.6%
Contains less Sodium -75%
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%
Equal in Selenium - 31.9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +66.7%
Contains more Iron +163.6%
Contains less Sodium -75%
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%
Equal in Selenium - 31.9

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.
Flour
8
:
3
Wheat
Contains more Vitamin B1 +726.3%
Contains more Vitamin B2 +1546.7%
Contains more Vitamin B3 +156.1%
Contains more Folate +1563.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +300%
Contains more Vitamin B6 +59.1%
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%
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%
Contains more Vitamin B1 +726.3%
Contains more Vitamin B2 +1546.7%
Contains more Vitamin B3 +156.1%
Contains more Folate +1563.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +300%
Contains more Vitamin B6 +59.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
3
:
2
Wheat
Contains more Protein +80.9%
Contains more Fats +18.1%
Contains more Carbs +176.5%
Contains more Water +446.8%
Contains more Other +47.8%
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Protein +80.9%
Contains more Fats +18.1%
Contains more Carbs +176.5%
Contains more Water +446.8%
Contains more Other +47.8%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

People also compare

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

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.