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  6. Wheat, hard white vs. Flour

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

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A recap on the differences between wheat, hard white and flour

  • Wheat, hard white has more manganese, fiber, phosphorus, vitamin B6, copper, zinc, and magnesium; however, flour is higher in folate, vitamin B1, and vitamin B2.
  • Wheat, hard white covers your daily manganese needs 136% more than flour.
  • Flour contains 8 times less vitamin B6 than wheat, hard white. Wheat, hard white contains 0.368mg of vitamin B6, while flour contains 0.044mg.

Food varieties used in this article are Wheat, hard white and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Wheat, hard white 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 66% 9.6% 38% 171% 121% 91% 152% 0.26% 498% 0%
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 +322.7%
Contains more CalciumCalcium +113.3%
Contains more PotassiumPotassium +303.7%
Contains more CopperCopper +152.1%
Contains more ZincZinc +375.7%
Contains more PhosphorusPhosphorus +228.7%
Contains more ManganeseManganese +460.3%
~equal in Iron ~4.64mg
~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% 97% 25% 82% 57% 85% 0% 4.8% 29% 0%
Flour
Flour
5
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 +736.4%
Contains more Vitamin KVitamin K +533.3%
Contains more Vitamin B1Vitamin B1 +102.8%
Contains more Vitamin B2Vitamin B2 +357.4%
Contains more Vitamin B3Vitamin B3 +34.8%
Contains more FolateFolate +381.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat, hard white Flour DV% diff.
Manganese 3.821mg 0.682mg 136%
Selenium 33.9µg 62%
Fiber 12.2g 2.7g 38%
Folate 38µg 183µg 36%
Phosphorus 355mg 108mg 35%
Vitamin B1 0.387mg 0.785mg 33%
Vitamin B2 0.108mg 0.494mg 30%
Vitamin B6 0.368mg 0.044mg 25%
Copper 0.363mg 0.144mg 24%
Zinc 3.33mg 0.7mg 24%
Magnesium 93mg 22mg 17%
Potassium 432mg 107mg 10%
Vitamin B5 0.954mg 0.438mg 10%
Vitamin B3 4.381mg 5.904mg 10%
Vitamin E 1.01mg 0.06mg 6%
Calcium 32mg 15mg 2%
Choline 10.4mg 2%
Polyunsaturated fat 0.75g 0.413g 2%
Protein 11.31g 10.33g 2%
Vitamin K 1.9µg 0.3µg 1%
Saturated fat 0.277g 0.155g 1%
Calories 342kcal 364kcal 1%
Fats 1.71g 0.98g 1%
Iron 4.56mg 4.64mg 1%
Carbs 75.9g 76.31g 0%
Net carbs 63.7g 73.61g N/A
Sugar 0.41g 0.27g N/A
Sodium 2mg 2mg 0%
Monounsaturated fat 0.203g 0.087g 0%
Tryptophan 0.127mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 2% 76% 10%
Protein: 11.31 g
Fats: 1.71 g
Carbs: 75.9 g
Water: 9.57 g
Other: 1.51 g
Flour
Flour
2
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 FatsFats +74.5%
Contains more OtherOther +228.3%
Contains more WaterWater +24.6%
~equal in Protein ~10.33g
~equal in Carbs ~76.31g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 17% 61%
Saturated fat: Sat. Fat 0.277 g
Monounsaturated fat: Mono. Fat 0.203 g
Polyunsaturated fat: Poly. Fat 0.75 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 +133.3%
Contains more Poly. FatPolyunsaturated fat +81.6%
Contains less Sat. FatSaturated fat -44%

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 white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169719/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.