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  6. Wheat Bread vs. Flour

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.
  • Wheat Bread has a lower glycemic index than flour.

We used Bread, wheat, toasted and Wheat flour, white, all-purpose, enriched, bleached types in this comparison.

Infographic

Wheat Bread vs Flour infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Flour
Flour
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +168.2%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +108.4%
Contains more CopperCopper +37.5%
Contains more ZincZinc +110%
Contains more PhosphorusPhosphorus +74.1%
Contains more ManganeseManganese +101.9%
Contains more IronIron +13.4%
Contains less SodiumSodium -99.7%
~equal in Selenium ~33.9µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0.67% 0% 0% 4.8% 110% 88% 117% 27% 35% 0% 14% 65%
Flour
Flour
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B6Vitamin B6 +247.7%
Contains more Vitamin KVitamin K +1800%
Contains more Vitamin B1Vitamin B1 +78.8%
Contains more Vitamin B2Vitamin B2 +29.3%
Contains more FolateFolate +112.8%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~5.904mg
~equal in Vitamin B5 ~0.438mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Flour DV% diff.
Manganese 1.377mg 0.682mg 30%
Vitamin B1 0.439mg 0.785mg 29%
Sodium 601mg 2mg 26%
Folate 86µg 183µg 24%
Calcium 165mg 15mg 15%
Phosphorus 188mg 108mg 11%
Omega-3 (ALA) 0.161g 10%
Magnesium 59mg 22mg 9%
Vitamin B2 0.382mg 0.494mg 9%
Polyunsaturated fat 1.72g 0.413g 9%
Fiber 4.7g 2.7g 8%
Vitamin B6 0.153mg 0.044mg 8%
Carbs 55.77g 76.31g 7%
Iron 4.09mg 4.64mg 7%
Zinc 1.47mg 0.7mg 7%
Copper 0.198mg 0.144mg 6%
Protein 12.96g 10.33g 5%
Fats 4.27g 0.98g 5%
Vitamin K 5.7µg 0.3µg 5%
Saturated fat 0.989g 0.155g 4%
Calories 313kcal 364kcal 3%
Potassium 223mg 107mg 3%
Vitamin B3 6.25mg 5.904mg 2%
Choline 22.1mg 10.4mg 2%
Monounsaturated fat 1.019g 0.087g 2%
Vitamin E 0.24mg 0.06mg 1%
Selenium 33.4µg 33.9µg 1%
Protein per 100 calories 4.1g 2.8g N/A
Calories per 10 g protein 242kcal 352kcal N/A
Weight per 100 calories 32g 27g N/A
Unsaturated / Saturated Fat ratio 2.8 3.2 N/A
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 73.61g N/A
Sugar 6.42g 0.27g N/A
Vitamin B5 0.456mg 0.438mg 0%
Tryptophan 0.092mg 0.127mg 0%
Threonine 0.299mg 0.281mg 0%
Isoleucine 0.258mg 0.357mg 0%
Leucine 0.461mg 0.71mg 0%
Lysine 0.215mg 0.228mg 0%
Methionine 0.105mg 0.183mg 0%
Phenylalanine 0.315mg 0.52mg 0%
Valine 0.31mg 0.415mg 0%
Histidine 0.15mg 0.23mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Flour
Flour
1
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 ProteinProtein +25.5%
Contains more FatsFats +335.7%
Contains more WaterWater +103.3%
Contains more CarbsCarbs +36.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +1071.3%
Contains more Poly. FatPolyunsaturated fat +316.5%
Contains less Sat. FatSaturated fat -84.3%

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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 Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.