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  6. Wheat, hard red winter vs. Flour

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 for 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
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% 20% 0% 96% 27% 102% 57% 69% 0% 4.8% 29% 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 +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 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 winter Flour DV% diff.
Manganese 3.985mg 0.682mg 144%
Selenium 70.7µg 33.9µg 67%
Fiber 12.2g 2.7g 38%
Folate 38µg 183µg 36%
Vitamin B1 0.383mg 0.785mg 34%
Copper 0.434mg 0.144mg 32%
Vitamin B2 0.115mg 0.494mg 29%
Phosphorus 288mg 108mg 26%
Magnesium 126mg 22mg 25%
Vitamin B6 0.3mg 0.044mg 20%
Iron 3.19mg 4.64mg 18%
Zinc 2.65mg 0.7mg 18%
Vitamin B5 0.954mg 0.438mg 10%
Potassium 363mg 107mg 8%
Vitamin E 1.01mg 0.06mg 6%
Protein 12.61g 10.33g 5%
Choline 31.2mg 10.4mg 4%
Vitamin B3 5.464mg 5.904mg 3%
Calories 327kcal 364kcal 2%
Carbs 71.18g 76.31g 2%
Polyunsaturated fat 0.627g 0.413g 1%
Calcium 29mg 15mg 1%
Vitamin K 1.9µg 0.3µg 1%
Fats 1.54g 0.98g 1%
Saturated fat 0.269g 0.155g 1%
Net carbs 58.98g 73.61g N/A
Sugar 0.41g 0.27g N/A
Sodium 2mg 2mg 0%
Monounsaturated fat 0.2g 0.087g 0%
Tryptophan 0.16mg 0.127mg 0%
Threonine 0.365mg 0.281mg 0%
Isoleucine 0.458mg 0.357mg 0%
Leucine 0.854mg 0.71mg 0%
Lysine 0.335mg 0.228mg 0%
Methionine 0.201mg 0.183mg 0%
Phenylalanine 0.592mg 0.52mg 0%
Valine 0.556mg 0.415mg 0%
Histidine 0.285mg 0.23mg 0%

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
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
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%

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.