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Wheat vs. Flour — In-Depth Nutrition Comparison

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Significant differences between wheat and flour

  • Wheat has more manganese, zinc, copper, fiber, and magnesium; however, flour is richer in vitamin B1, folate, iron, vitamin B2, and vitamin B3.
  • Flour covers your daily vitamin B1 needs 58% more than wheat.
  • Flour has 3 times less zinc than wheat. Wheat has 1.84mg of zinc, while flour has 0.7mg.
  • Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of wheat is 50.

Specific food types used in this comparison are Wheat, KAMUT khorasan, cooked and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Wheat 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.
Wheat
Wheat
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Flour
Flour
3
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 +118.2%
Contains more PotassiumPotassium +53.3%
Contains more CopperCopper +43.8%
Contains more ZincZinc +162.9%
Contains more PhosphorusPhosphorus +36.1%
Contains more ManganeseManganese +51%
Contains more CalciumCalcium +66.7%
Contains more IronIron +163.6%
Contains less SodiumSodium -75%
~equal in Selenium ~33.9µg

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.
Wheat
Wheat
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
Flour
Flour
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B6Vitamin B6 +59.1%
Contains more Vitamin B1Vitamin B1 +726.3%
Contains more Vitamin B2Vitamin B2 +1546.7%
Contains more Vitamin B3Vitamin B3 +156.1%
Contains more FolateFolate +1563.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Flour DV% diff.
Vitamin B1 0.095mg 0.785mg 58%
Folate 11µg 183µg 43%
Iron 1.76mg 4.64mg 36%
Vitamin B2 0.03mg 0.494mg 36%
Vitamin B3 2.305mg 5.904mg 22%
Carbs 27.6g 76.31g 16%
Manganese 1.03mg 0.682mg 15%
Calories 132kcal 364kcal 12%
Zinc 1.84mg 0.7mg 10%
Protein 5.71g 10.33g 9%
Vitamin B5 0.438mg 9%
Copper 0.207mg 0.144mg 7%
Magnesium 48mg 22mg 6%
Fiber 4.3g 2.7g 6%
Phosphorus 147mg 108mg 6%
Selenium 31.9µg 33.9µg 4%
Potassium 164mg 107mg 2%
Vitamin B6 0.07mg 0.044mg 2%
Choline 10.4mg 2%
Calcium 9mg 15mg 1%
Vitamin E 0.24mg 0.06mg 1%
Polyunsaturated fat 0.243g 0.413g 1%
Protein per 100 calories 4.3g 2.8g N/A
Calories per 10 g protein 231kcal 352kcal N/A
Weight per 100 calories 76g 27g N/A
Fats 0.83g 0.98g 0%
Net carbs 23.3g 73.61g N/A
Sugar 3.07g 0.27g N/A
Sodium 8mg 2mg 0%
Vitamin K 0.3µg 0%
Trans fat 0.002g N/A
Saturated fat 0.077g 0.155g 0%
Monounsaturated fat 0.084g 0.087g 0%
Tryptophan 0.051mg 0.127mg 0%
Threonine 0.172mg 0.281mg 0%
Isoleucine 0.22mg 0.357mg 0%
Leucine 0.432mg 0.71mg 0%
Lysine 0.161mg 0.228mg 0%
Methionine 0.097mg 0.183mg 0%
Phenylalanine 0.3mg 0.52mg 0%
Valine 0.267mg 0.415mg 0%
Histidine 0.147mg 0.23mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Flour
Flour
3
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 WaterWater +446.8%
Contains more OtherOther +47.8%
Contains more ProteinProtein +80.9%
Contains more FatsFats +18.1%
Contains more CarbsCarbs +176.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Flour
Flour
2
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 less Sat. FatSaturated fat -50.3%
Contains more Poly. FatPolyunsaturated fat +70%
~equal in Monounsaturated fat ~0.087g

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.