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  6. Wheat, hard red spring vs. Flour

Wheat, hard red spring vs. Flour — In-Depth Nutrition Comparison

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Important differences between wheat, hard red spring and flour

  • Wheat, hard red spring has more manganese, selenium, fiber, phosphorus, copper, magnesium, and vitamin B6; however, flour is richer in folate, vitamin B2, and vitamin B1.
  • Wheat, hard red spring's daily need coverage for manganese is 147% more.
  • Wheat, hard red spring contains 8 times more vitamin B6 than flour. Wheat, hard red spring contains 0.336mg of vitamin B6, while flour contains 0.044mg.

The food varieties used in the comparison are Wheat, hard red spring and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Wheat, hard red spring 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 89% 7.5% 30% 135% 137% 76% 142% 0.26% 529% 386%
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 +463.6%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +217.8%
Contains more CopperCopper +184.7%
Contains more ZincZinc +297.1%
Contains more PhosphorusPhosphorus +207.4%
Contains more ManganeseManganese +494.6%
Contains more SeleniumSelenium +108.6%
Contains more IronIron +28.9%
~equal in Sodium ~2mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 20% 0% 126% 25% 107% 56% 78% 0% 4.8% 32% 17%
Flour
Flour
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin EVitamin E +1583.3%
Contains more Vitamin B5Vitamin B5 +113.5%
Contains more Vitamin B6Vitamin B6 +663.6%
Contains more Vitamin KVitamin K +533.3%
Contains more CholineCholine +200%
Contains more Vitamin B1Vitamin B1 +55.8%
Contains more Vitamin B2Vitamin B2 +349.1%
Contains more FolateFolate +325.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~5.904mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat, hard red spring Flour DV% diff.
Manganese 4.055mg 0.682mg 147%
Selenium 70.7µg 33.9µg 67%
Fiber 12.2g 2.7g 38%
Folate 43µg 183µg 35%
Phosphorus 332mg 108mg 32%
Vitamin B2 0.11mg 0.494mg 30%
Copper 0.41mg 0.144mg 30%
Magnesium 124mg 22mg 24%
Vitamin B1 0.504mg 0.785mg 23%
Vitamin B6 0.336mg 0.044mg 22%
Zinc 2.78mg 0.7mg 19%
Iron 3.6mg 4.64mg 13%
Protein 15.4g 10.33g 10%
Vitamin B5 0.935mg 0.438mg 10%
Potassium 340mg 107mg 7%
Vitamin E 1.01mg 0.06mg 6%
Choline 31.2mg 10.4mg 4%
Carbs 68.03g 76.31g 3%
Polyunsaturated fat 0.765g 0.413g 2%
Calories 329kcal 364kcal 2%
Vitamin B3 5.71mg 5.904mg 1%
Vitamin K 1.9µg 0.3µg 1%
Calcium 25mg 15mg 1%
Saturated fat 0.314g 0.155g 1%
Monounsaturated fat 0.303g 0.087g 1%
Fats 1.92g 0.98g 1%
Net carbs 55.83g 73.61g N/A
Sugar 0.41g 0.27g N/A
Sodium 2mg 2mg 0%
Tryptophan 0.195mg 0.127mg 0%
Threonine 0.433mg 0.281mg 0%
Isoleucine 0.541mg 0.357mg 0%
Leucine 1.038mg 0.71mg 0%
Lysine 0.404mg 0.228mg 0%
Methionine 0.23mg 0.183mg 0%
Phenylalanine 0.724mg 0.52mg 0%
Valine 0.679mg 0.415mg 0%
Histidine 0.33mg 0.23mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 68% 13% 2%
Protein: 15.4 g
Fats: 1.92 g
Carbs: 68.03 g
Water: 12.76 g
Other: 1.89 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 +49.1%
Contains more FatsFats +95.9%
Contains more OtherOther +310.9%
Contains more CarbsCarbs +12.2%
~equal in Water ~11.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 22% 55%
Saturated fat: Sat. Fat 0.314 g
Monounsaturated fat: Mono. Fat 0.303 g
Polyunsaturated fat: Poly. Fat 0.765 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 +248.3%
Contains more Poly. FatPolyunsaturated fat +85.2%
Contains less Sat. FatSaturated fat -50.6%

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, hard red spring - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168889/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.