Wheat vs. Wheat flour, whole-grain — In-Depth Nutrition Comparison
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What are the main differences between Wheat and Wheat flour, whole-grain?
- Wheat is richer in Selenium, Phosphorus, Copper, Zinc, Vitamin B3, and Vitamin B5, yet Wheat flour, whole-grain is richer in Manganese, and Vitamin B1.
- Wheat 's daily need coverage for Selenium is 50% higher.
- Wheat has 2 times more Zinc than Wheat flour, whole-grain. Wheat has 4.16mg of Zinc, while Wheat flour, whole-grain has 2.6mg.
We used Wheat, durum and Wheat flour, whole-grain types in this comparison.
Infographic
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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 more PotassiumPotassium | +18.7% |
| Contains more CopperCopper | +34.9% |
| Contains more ZincZinc | +60% |
| Contains more PhosphorusPhosphorus | +42.3% |
| Contains more SeleniumSelenium | +44.7% |
| Contains more ManganeseManganese | +35% |
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.
| Contains more Vitamin B3Vitamin B3 | +35.9% |
| Contains more Vitamin B5Vitamin B5 | +55.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +19.8% |
| Contains more Vitamin B2Vitamin B2 | +36.4% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.68 g
Fats:
2.47 g
Carbs:
71.13 g
Water:
10.94 g
Other:
1.78 g
Protein:
13.21 g
Fats:
2.5 g
Carbs:
71.97 g
Water:
10.74 g
Other:
1.58 g
| Contains more OtherOther | +12.7% |
~equal in
Protein
~13.21g
~equal in
Fats
~2.5g
~equal in
Carbs
~71.97g
~equal in
Water
~10.74g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.454 g
Monounsaturated Fat:
Mono. Fat
0.344 g
Polyunsaturated fat:
Poly. Fat
0.978 g
Saturated Fat:
Sat. Fat
0.43 g
Monounsaturated Fat:
Mono. Fat
0.283 g
Polyunsaturated fat:
Poly. Fat
1.167 g
| Contains more Mono. FatMonounsaturated Fat | +21.6% |
| Contains more Poly. FatPolyunsaturated fat | +19.3% |
~equal in
Saturated Fat
~0.43g
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 Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 339kcal | 340kcal |
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| Protein | 13.68g | 13.21g |
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| Fats | 2.47g | 2.5g |
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| Net carbs | 71.13g | 61.27g |
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| Carbs | 71.13g | 71.97g |
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| Magnesium | 144mg | 137mg |
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| Calcium | 34mg | 34mg | |
| Potassium | 431mg | 363mg |
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| Iron | 3.52mg | 3.6mg |
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| Sugar | 0.41g |
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| Fiber | 10.7g |
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| Copper | 0.553mg | 0.41mg |
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| Zinc | 4.16mg | 2.6mg |
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| Starch | 57.77g |
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| Phosphorus | 508mg | 357mg |
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| Sodium | 2mg | 2mg | |
| Vitamin A | 0IU | 9IU |
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| Vitamin E | 0.71mg |
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| Manganese | 3.012mg | 4.067mg |
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| Selenium | 89.4µg | 61.8µg |
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| Vitamin B1 | 0.419mg | 0.502mg |
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| Vitamin B2 | 0.121mg | 0.165mg |
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| Vitamin B3 | 6.738mg | 4.957mg |
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| Vitamin B5 | 0.935mg | 0.603mg |
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| Vitamin B6 | 0.419mg | 0.407mg |
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| Vitamin K | 1.9µg |
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| Folate | 43µg | 44µg |
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| Choline | 31.2mg |
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| Saturated Fat | 0.454g | 0.43g |
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| Monounsaturated Fat | 0.344g | 0.283g |
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| Polyunsaturated fat | 0.978g | 1.167g |
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| Tryptophan | 0.176mg | 0.174mg |
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| Threonine | 0.366mg | 0.367mg |
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| Isoleucine | 0.533mg | 0.443mg |
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| Leucine | 0.934mg | 0.898mg |
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| Lysine | 0.303mg | 0.359mg |
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| Methionine | 0.221mg | 0.228mg |
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| Phenylalanine | 0.681mg | 0.682mg |
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| Valine | 0.594mg | 0.564mg |
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| Histidine | 0.322mg | 0.357mg |
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| Fructose | 0.05g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
34%
35%
Minerals Daily Need Coverage Score
168%
150%
Comparison summary
Which food is lower in Saturated Fat?
Wheat flour, whole-grain is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Wheat flour, whole-grain is lower in glycemic index (difference - 50)
Which food is cheaper?
Wheat flour, whole-grain is cheaper (difference - $0.4)
Which food is richer in vitamins?
Wheat flour, whole-grain is relatively richer in vitamins
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 0.41g)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)