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Wheat vs. Flour — In-Depth Nutrition Comparison

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What are the differences between wheat and flour?

  • Wheat is higher in manganese, selenium, phosphorus, copper, zinc, magnesium, and vitamin B6, yet flour is higher in folate, vitamin B1, and vitamin B2.
  • Wheat 's daily need coverage for manganese is 101% more.
  • Wheat has 10 times more vitamin B6 than flour. While wheat has 0.419mg of vitamin B6, flour has only 0.044mg.
  • The glycemic index of wheat is lower.

We used Wheat, durum and Wheat flour, white, all-purpose, enriched, bleached types in this article.

Infographic

Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Flour
Flour
1
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 +554.5%
Contains more CalciumCalcium +126.7%
Contains more PotassiumPotassium +302.8%
Contains more CopperCopper +284%
Contains more ZincZinc +494.3%
Contains more PhosphorusPhosphorus +370.4%
Contains more ManganeseManganese +341.6%
Contains more SeleniumSelenium +163.7%
Contains more IronIron +31.8%
~equal in Sodium ~2mg

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% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Flour
Flour
5
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 B3Vitamin B3 +14.1%
Contains more Vitamin B5Vitamin B5 +113.5%
Contains more Vitamin B6Vitamin B6 +852.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +87.4%
Contains more Vitamin B2Vitamin B2 +308.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +325.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Flour DV% diff.
Manganese 3.012mg 0.682mg 101%
Selenium 89.4µg 33.9µg 101%
Phosphorus 508mg 108mg 57%
Copper 0.553mg 0.144mg 45%
Folate 43µg 183µg 35%
Zinc 4.16mg 0.7mg 31%
Vitamin B1 0.419mg 0.785mg 31%
Magnesium 144mg 22mg 29%
Vitamin B2 0.121mg 0.494mg 29%
Vitamin B6 0.419mg 0.044mg 29%
Iron 3.52mg 4.64mg 14%
Fiber 2.7g 11%
Potassium 431mg 107mg 10%
Vitamin B5 0.935mg 0.438mg 10%
Protein 13.68g 10.33g 7%
Vitamin B3 6.738mg 5.904mg 5%
Polyunsaturated fat 0.978g 0.413g 4%
Fats 2.47g 0.98g 2%
Carbs 71.13g 76.31g 2%
Calcium 34mg 15mg 2%
Choline 10.4mg 2%
Calories 339kcal 364kcal 1%
Saturated fat 0.454g 0.155g 1%
Monounsaturated fat 0.344g 0.087g 1%
Protein per 100 calories 4g 2.8g N/A
Calories per 10 g protein 248kcal 352kcal N/A
Weight per 100 calories 29g 27g N/A
Unsaturated / Saturated Fat ratio 2.9 3.2 N/A
Net carbs 71.13g 73.61g N/A
Sugar 0.27g N/A
Sodium 2mg 2mg 0%
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.176mg 0.127mg 0%
Threonine 0.366mg 0.281mg 0%
Isoleucine 0.533mg 0.357mg 0%
Leucine 0.934mg 0.71mg 0%
Lysine 0.303mg 0.228mg 0%
Methionine 0.221mg 0.183mg 0%
Phenylalanine 0.681mg 0.52mg 0%
Valine 0.594mg 0.415mg 0%
Histidine 0.322mg 0.23mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Flour
Flour
2
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 +32.4%
Contains more FatsFats +152%
~equal in Carbs ~76.31g
~equal in Water ~11.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 +295.4%
Contains more Poly. FatPolyunsaturated fat +136.8%
Contains less Sat. FatSaturated fat -65.9%

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/169721/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.