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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.

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

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.
Wheat
Wheat
8
:
1
Flour
Flour
Contains more Calcium +126.7%
Contains more Magnesium +554.5%
Contains more Phosphorus +370.4%
Contains more Potassium +302.8%
Contains more Zinc +494.3%
Contains more Copper +284%
Contains more Manganese +341.6%
Contains more Selenium +163.7%
Contains more Iron +31.8%
Equal in Sodium - 2
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +126.7%
Contains more Magnesium +554.5%
Contains more Phosphorus +370.4%
Contains more Potassium +302.8%
Contains more Zinc +494.3%
Contains more Copper +284%
Contains more Manganese +341.6%
Contains more Selenium +163.7%
Contains more Iron +31.8%
Equal in Sodium - 2

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.
Wheat
Wheat
3
:
5
Flour
Flour
Contains more Vitamin B3 +14.1%
Contains more Vitamin B5 +113.5%
Contains more Vitamin B6 +852.3%
Contains more Vitamin B1 +87.4%
Contains more Vitamin B2 +308.3%
Contains more Folate +325.6%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Flour
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%
Contains more Vitamin B3 +14.1%
Contains more Vitamin B5 +113.5%
Contains more Vitamin B6 +852.3%
Contains more Vitamin B1 +87.4%
Contains more Vitamin B2 +308.3%
Contains more Folate +325.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
3
:
2
Flour
Flour
Contains more Protein +32.4%
Contains more Fats +152%
Contains more Other +287%
Equal in Carbs - 76.31
Equal in Water - 11.92
Wheat
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
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 Protein +32.4%
Contains more Fats +152%
Contains more Other +287%
Equal in Carbs - 76.31
Equal in Water - 11.92

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Flour
Flour
Contains more Monounsaturated Fat +295.4%
Contains more Polyunsaturated fat +136.8%
Contains less Saturated Fat -65.9%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +295.4%
Contains more Polyunsaturated fat +136.8%
Contains less Saturated Fat -65.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Flour
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Flour Opinion
Net carbs 71.13g 73.61g Flour
Protein 13.68g 10.33g Wheat
Fats 2.47g 0.98g Wheat
Carbs 71.13g 76.31g Flour
Calories 339kcal 364kcal Flour
Sugar 0.27g Wheat
Fiber 2.7g Flour
Calcium 34mg 15mg Wheat
Iron 3.52mg 4.64mg Flour
Magnesium 144mg 22mg Wheat
Phosphorus 508mg 108mg Wheat
Potassium 431mg 107mg Wheat
Sodium 2mg 2mg
Zinc 4.16mg 0.7mg Wheat
Copper 0.553mg 0.144mg Wheat
Manganese 3.012mg 0.682mg Wheat
Selenium 89.4µg 33.9µg Wheat
Vitamin E 0.06mg Flour
Vitamin B1 0.419mg 0.785mg Flour
Vitamin B2 0.121mg 0.494mg Flour
Vitamin B3 6.738mg 5.904mg Wheat
Vitamin B5 0.935mg 0.438mg Wheat
Vitamin B6 0.419mg 0.044mg Wheat
Folate 43µg 183µg Flour
Vitamin K 0.3µg Flour
Tryptophan 0.176mg 0.127mg Wheat
Threonine 0.366mg 0.281mg Wheat
Isoleucine 0.533mg 0.357mg Wheat
Leucine 0.934mg 0.71mg Wheat
Lysine 0.303mg 0.228mg Wheat
Methionine 0.221mg 0.183mg Wheat
Phenylalanine 0.681mg 0.52mg Wheat
Valine 0.594mg 0.415mg Wheat
Histidine 0.322mg 0.23mg Wheat
Saturated Fat 0.454g 0.155g Flour
Monounsaturated Fat 0.344g 0.087g Wheat
Polyunsaturated fat 0.978g 0.413g Wheat

Which food is preferable for your diet?

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

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
37%
Wheat
50%
Flour
Minerals Daily Need Coverage Score
168%
Wheat
59%
Flour

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.27g)
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 Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.299g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
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.

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.