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

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Summary of differences between Wheat, hard red winter and Flour

  • Wheat, hard red winter has more Manganese, Selenium, Fiber, Copper, Phosphorus, Magnesium, and Vitamin B6, while Flour has more Folate, Vitamin B1, and Vitamin B2.
  • Wheat, hard red winter covers your daily need of Manganese 144% more than Flour.
  • Wheat, hard red winter contains 7 times more Vitamin B6 than Flour. While Wheat, hard red winter contains 0.3mg of Vitamin B6, Flour contains only 0.044mg.

These are the specific foods used in this comparison Wheat, hard red winter and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Wheat, hard red winter 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 90% 8.7% 32% 120% 145% 72% 123% 0.26% 520% 386%
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 +472.7%
Contains more CalciumCalcium +93.3%
Contains more PotassiumPotassium +239.3%
Contains more CopperCopper +201.4%
Contains more ZincZinc +278.6%
Contains more PhosphorusPhosphorus +166.7%
Contains more ManganeseManganese +484.3%
Contains more SeleniumSelenium +108.6%
Contains more IronIron +45.5%
~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% 0.54% 20% 0% 96% 27% 102% 57% 69% 0% 4.8% 29% 17%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +1583.3%
Contains more Vitamin B5Vitamin B5 +117.8%
Contains more Vitamin B6Vitamin B6 +581.8%
Contains more Vitamin KVitamin K +533.3%
Contains more CholineCholine +200%
Contains more Vitamin B1Vitamin B1 +105%
Contains more Vitamin B2Vitamin B2 +329.6%
Contains more FolateFolate +381.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~5.904mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 71% 13%
Protein: 12.61 g
Fats: 1.54 g
Carbs: 71.18 g
Water: 13.1 g
Other: 1.57 g
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 +22.1%
Contains more FatsFats +57.1%
Contains more OtherOther +241.3%
~equal in Carbs ~76.31g
~equal in Water ~11.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 18% 57%
Saturated Fat: Sat. Fat 0.269 g
Monounsaturated Fat: Mono. Fat 0.2 g
Polyunsaturated fat: Poly. Fat 0.627 g
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 +129.9%
Contains more Poly. FatPolyunsaturated fat +51.8%
Contains less Sat. FatSaturated Fat -42.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat, hard red winter Flour Opinion
Calories 327kcal 364kcal Flour
Protein 12.61g 10.33g Wheat, hard red winter
Fats 1.54g 0.98g Wheat, hard red winter
Net carbs 58.98g 73.61g Flour
Carbs 71.18g 76.31g Flour
Magnesium 126mg 22mg Wheat, hard red winter
Calcium 29mg 15mg Wheat, hard red winter
Potassium 363mg 107mg Wheat, hard red winter
Iron 3.19mg 4.64mg Flour
Sugar 0.41g 0.27g Flour
Fiber 12.2g 2.7g Wheat, hard red winter
Copper 0.434mg 0.144mg Wheat, hard red winter
Zinc 2.65mg 0.7mg Wheat, hard red winter
Phosphorus 288mg 108mg Wheat, hard red winter
Sodium 2mg 2mg
Vitamin A 9IU 0IU Wheat, hard red winter
Vitamin E 1.01mg 0.06mg Wheat, hard red winter
Manganese 3.985mg 0.682mg Wheat, hard red winter
Selenium 70.7µg 33.9µg Wheat, hard red winter
Vitamin B1 0.383mg 0.785mg Flour
Vitamin B2 0.115mg 0.494mg Flour
Vitamin B3 5.464mg 5.904mg Flour
Vitamin B5 0.954mg 0.438mg Wheat, hard red winter
Vitamin B6 0.3mg 0.044mg Wheat, hard red winter
Vitamin K 1.9µg 0.3µg Wheat, hard red winter
Folate 38µg 183µg Flour
Choline 31.2mg 10.4mg Wheat, hard red winter
Saturated Fat 0.269g 0.155g Flour
Monounsaturated Fat 0.2g 0.087g Wheat, hard red winter
Polyunsaturated fat 0.627g 0.413g Wheat, hard red winter
Tryptophan 0.16mg 0.127mg Wheat, hard red winter
Threonine 0.365mg 0.281mg Wheat, hard red winter
Isoleucine 0.458mg 0.357mg Wheat, hard red winter
Leucine 0.854mg 0.71mg Wheat, hard red winter
Lysine 0.335mg 0.228mg Wheat, hard red winter
Methionine 0.201mg 0.183mg Wheat, hard red winter
Phenylalanine 0.592mg 0.52mg Wheat, hard red winter
Valine 0.556mg 0.415mg Wheat, hard red winter
Histidine 0.285mg 0.23mg Wheat, hard red winter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat, hard red winter Flour
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Wheat, hard red winter
46%
Flour
Minerals Daily Need Coverage Score
150%
Wheat, hard red winter
59%
Flour

Comparison summary

Which food is lower in glycemic index?
Wheat, hard red winter
Wheat, hard red winter is lower in glycemic index (difference - 72)
Which food is cheaper?
Wheat, hard red winter
Wheat, hard red winter is cheaper (difference - $1)
Which food is richer in minerals?
Wheat, hard red winter
Wheat, hard red winter is relatively richer in minerals
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.14g)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.114g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 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, hard red winter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168890/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.