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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
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% 0.24% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Flour
Flour
7
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 +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 B12 ~0µg

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

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Flour
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
8%
Wheat
46%
Flour
Minerals Daily Need Coverage Score
61%
Wheat
59%
Flour

Comparison summary

Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.078g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 22)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.6)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 2.8g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 6mg)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.