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.
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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.
Contains
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Calcium
+66.7%
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Iron
+163.6%
Contains
less
Sodium
-75%
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Magnesium
+118.2%
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Phosphorus
+36.1%
Contains
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Potassium
+53.3%
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Zinc
+162.9%
Contains
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Copper
+43.8%
Contains
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Manganese
+51%
Equal in Selenium - 31.9
Contains
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Calcium
+66.7%
Contains
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Iron
+163.6%
Contains
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Sodium
-75%
Contains
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Magnesium
+118.2%
Contains
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Phosphorus
+36.1%
Contains
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Potassium
+53.3%
Contains
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Zinc
+162.9%
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Copper
+43.8%
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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.
8
3
Contains
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Vitamin B1
+726.3%
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Vitamin B2
+1546.7%
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Vitamin B3
+156.1%
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Folate
+1563.6%
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Vitamin A
+∞%
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Vitamin E
+300%
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Vitamin B6
+59.1%
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Vitamin B1
+726.3%
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Vitamin B2
+1546.7%
Contains
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Vitamin B3
+156.1%
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Folate
+1563.6%
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Vitamin A
+∞%
Contains
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Vitamin E
+300%
Contains
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Vitamin B6
+59.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+80.9%
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Fats
+18.1%
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Carbs
+176.5%
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Water
+446.8%
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Other
+47.8%
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Protein
+80.9%
Contains
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Fats
+18.1%
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Carbs
+176.5%
Contains
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Water
+446.8%
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Other
+47.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Polyunsaturated fat
+70%
Contains
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Saturated Fat
-50.3%
Equal in Monounsaturated Fat - 0.084
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Polyunsaturated fat
+70%
Contains
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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.
Lower in Saturated Fat | |||
Lower in Glycemic Index | |||
Lower in price | |||
Rich in minerals | |||
Lower in Sugar | |||
Lower in Sodium | |||
Rich in vitamins | |||
Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 73.61g | 23.3g | |
Protein | 10.33g | 5.71g | |
Fats | 0.98g | 0.83g | |
Carbs | 76.31g | 27.6g | |
Calories | 364kcal | 132kcal | |
Sugar | 0.27g | 3.07g | |
Fiber | 2.7g | 4.3g | |
Calcium | 15mg | 9mg | |
Iron | 4.64mg | 1.76mg | |
Magnesium | 22mg | 48mg | |
Phosphorus | 108mg | 147mg | |
Potassium | 107mg | 164mg | |
Sodium | 2mg | 8mg | |
Zinc | 0.7mg | 1.84mg | |
Copper | 0.144mg | 0.207mg | |
Manganese | 0.682mg | 1.03mg | |
Selenium | 33.9µg | 31.9µg | |
Vitamin A | 0IU | 4IU | |
Vitamin E | 0.06mg | 0.24mg | |
Vitamin B1 | 0.785mg | 0.095mg | |
Vitamin B2 | 0.494mg | 0.03mg | |
Vitamin B3 | 5.904mg | 2.305mg | |
Vitamin B5 | 0.438mg | ||
Vitamin B6 | 0.044mg | 0.07mg | |
Folate | 183µg | 11µg | |
Vitamin K | 0.3µg | ||
Tryptophan | 0.127mg | 0.051mg | |
Threonine | 0.281mg | 0.172mg | |
Isoleucine | 0.357mg | 0.22mg | |
Leucine | 0.71mg | 0.432mg | |
Lysine | 0.228mg | 0.161mg | |
Methionine | 0.183mg | 0.097mg | |
Phenylalanine | 0.52mg | 0.3mg | |
Valine | 0.415mg | 0.267mg | |
Histidine | 0.23mg | 0.147mg | |
Trans Fat | 0.002g | ||
Saturated Fat | 0.155g | 0.077g | |
Monounsaturated Fat | 0.087g | 0.084g | |
Polyunsaturated fat | 0.413g | 0.243g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet |
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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
50%
9%
Minerals Daily Need Coverage Score
59%
61%
Comparison summary
Which food is lower in Saturated Fat?
Wheat is lower in Saturated Fat (difference - 0.078g)
Which food is lower in glycemic index?
Wheat is lower in glycemic index (difference - 22)
Which food is cheaper?
Wheat is cheaper (difference - $0.6)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 2.8g)
Which food contains less Sodium?
Flour contains less Sodium (difference - 6mg)
Which food is richer in vitamins?
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)