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.
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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
+1000%
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Magnesium
+168.2%
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Phosphorus
+74.1%
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Potassium
+108.4%
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Zinc
+110%
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Copper
+37.5%
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Manganese
+101.9%
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Iron
+13.4%
Contains
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Sodium
-99.7%
Equal in Selenium - 33.9
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Calcium
+1000%
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Magnesium
+168.2%
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Phosphorus
+74.1%
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Potassium
+108.4%
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Zinc
+110%
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Copper
+37.5%
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Manganese
+101.9%
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Iron
+13.4%
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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.
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Vitamin E
+300%
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Vitamin C
+∞%
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Vitamin B6
+247.7%
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Vitamin K
+1800%
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Vitamin B1
+78.8%
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Vitamin B2
+29.3%
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Folate
+112.8%
Equal in Vitamin B3 - 5.904
Equal in Vitamin B5 - 0.438
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Vitamin E
+300%
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Vitamin C
+∞%
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Vitamin B6
+247.7%
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Vitamin K
+1800%
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Vitamin B1
+78.8%
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Vitamin B2
+29.3%
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Folate
+112.8%
Equal in Vitamin B3 - 5.904
Equal in Vitamin B5 - 0.438
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+25.5%
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Fats
+335.7%
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Water
+103.3%
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Other
+502.2%
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Carbs
+36.8%
Protein:
12.96 g
Fats:
4.27 g
Carbs:
55.77 g
Water:
24.23 g
Other:
2.77 g
Protein:
10.33 g
Fats:
0.98 g
Carbs:
76.31 g
Water:
11.92 g
Other:
0.46 g
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Protein
+25.5%
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Fats
+335.7%
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Water
+103.3%
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Other
+502.2%
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Carbs
+36.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+1071.3%
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Polyunsaturated fat
+316.5%
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Saturated Fat
-84.3%
Saturated Fat:
0.989 g
Monounsaturated Fat:
1.019 g
Polyunsaturated fat:
1.72 g
Saturated Fat:
0.155 g
Monounsaturated Fat:
0.087 g
Polyunsaturated fat:
0.413 g
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Monounsaturated Fat
+1071.3%
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Polyunsaturated fat
+316.5%
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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.
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Lower in Glycemic Index |
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Lower in price |
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Rich in minerals |
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Lower in Sugar |
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in Cholesterol | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 51.07g | 73.61g |
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Protein | 12.96g | 10.33g |
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Fats | 4.27g | 0.98g |
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Carbs | 55.77g | 76.31g |
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Calories | 313kcal | 364kcal |
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Sugar | 6.42g | 0.27g |
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Fiber | 4.7g | 2.7g |
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Calcium | 165mg | 15mg |
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Iron | 4.09mg | 4.64mg |
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Magnesium | 59mg | 22mg |
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Phosphorus | 188mg | 108mg |
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Potassium | 223mg | 107mg |
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Sodium | 601mg | 2mg |
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Zinc | 1.47mg | 0.7mg |
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Copper | 0.198mg | 0.144mg |
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Manganese | 1.377mg | 0.682mg |
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Selenium | 33.4µg | 33.9µg |
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Vitamin E | 0.24mg | 0.06mg |
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Vitamin C | 0.2mg | 0mg |
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Vitamin B1 | 0.439mg | 0.785mg |
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Vitamin B2 | 0.382mg | 0.494mg |
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Vitamin B3 | 6.25mg | 5.904mg |
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Vitamin B5 | 0.456mg | 0.438mg |
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Vitamin B6 | 0.153mg | 0.044mg |
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Folate | 86µg | 183µg |
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Vitamin K | 5.7µg | 0.3µg |
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Tryptophan | 0.092mg | 0.127mg |
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Threonine | 0.299mg | 0.281mg |
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Isoleucine | 0.258mg | 0.357mg |
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Leucine | 0.461mg | 0.71mg |
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Lysine | 0.215mg | 0.228mg |
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Methionine | 0.105mg | 0.183mg |
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Phenylalanine | 0.315mg | 0.52mg |
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Valine | 0.31mg | 0.415mg |
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Histidine | 0.15mg | 0.23mg |
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Saturated Fat | 0.989g | 0.155g |
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Monounsaturated Fat | 1.019g | 0.087g |
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Polyunsaturated fat | 1.72g | 0.413g |
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Omega-3 - ALA | 0.161g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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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
38%

50%

Minerals Daily Need Coverage Score
89%

59%

Comparison summary
Which food is lower in glycemic index?

Wheat Bread is lower in glycemic index (difference - 12)
Which food is cheaper?

Wheat Bread is cheaper (difference - $0.7)
Which food is richer in minerals?

Wheat Bread is relatively richer in minerals
Which food is lower in Sugar?

Flour is lower in Sugar (difference - 6.15g)
Which food contains less Sodium?

Flour contains less Sodium (difference - 599mg)
Which food is lower in Saturated Fat?

Flour is lower in Saturated Fat (difference - 0.834g)
Which food contains less Cholesterol?
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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.