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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 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% 0.54% 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 AVitamin A +∞%
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 D ~0µg
~equal in Vitamin B12 ~0µg

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%

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 white 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 white Flour Opinion
Calories 342kcal 364kcal Flour
Protein 11.31g 10.33g Wheat, hard white
Fats 1.71g 0.98g Wheat, hard white
Net carbs 63.7g 73.61g Flour
Carbs 75.9g 76.31g Flour
Magnesium 93mg 22mg Wheat, hard white
Calcium 32mg 15mg Wheat, hard white
Potassium 432mg 107mg Wheat, hard white
Iron 4.56mg 4.64mg Flour
Sugar 0.41g 0.27g Flour
Fiber 12.2g 2.7g Wheat, hard white
Copper 0.363mg 0.144mg Wheat, hard white
Zinc 3.33mg 0.7mg Wheat, hard white
Phosphorus 355mg 108mg Wheat, hard white
Sodium 2mg 2mg
Vitamin A 9IU 0IU Wheat, hard white
Vitamin E 1.01mg 0.06mg Wheat, hard white
Manganese 3.821mg 0.682mg Wheat, hard white
Selenium 33.9µg Flour
Vitamin B1 0.387mg 0.785mg Flour
Vitamin B2 0.108mg 0.494mg Flour
Vitamin B3 4.381mg 5.904mg Flour
Vitamin B5 0.954mg 0.438mg Wheat, hard white
Vitamin B6 0.368mg 0.044mg Wheat, hard white
Vitamin K 1.9µg 0.3µg Wheat, hard white
Folate 38µg 183µg Flour
Choline 10.4mg Flour
Saturated Fat 0.277g 0.155g Flour
Monounsaturated Fat 0.203g 0.087g Wheat, hard white
Polyunsaturated fat 0.75g 0.413g Wheat, hard white
Tryptophan 0.127mg Flour
Threonine 0.281mg Flour
Isoleucine 0.357mg Flour
Leucine 0.71mg Flour
Lysine 0.228mg Flour
Methionine 0.183mg Flour
Phenylalanine 0.52mg Flour
Valine 0.415mg Flour
Histidine 0.23mg Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat, hard white 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
31%
Wheat, hard white
46%
Flour
Minerals Daily Need Coverage Score
115%
Wheat, hard white
59%
Flour

Comparison summary

Which food is lower in glycemic index?
Wheat, hard white
Wheat, hard white is lower in glycemic index (difference - 72)
Which food is cheaper?
Wheat, hard white
Wheat, hard white is cheaper (difference - $1)
Which food is richer in minerals?
Wheat, hard white
Wheat, hard white 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 - 0.122g)
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 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.