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.
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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.
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% |
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.
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% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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DV% diff. |
Vitamin B1 | 0.095mg | 0.785mg | 58% |
Folate | 11µg | 183µg | 43% |
Vitamin B2 | 0.03mg | 0.494mg | 36% |
Iron | 1.76mg | 4.64mg | 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% |
Vitamin B5 | 0.438mg | 9% | |
Protein | 5.71g | 10.33g | 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% |
Vitamin B6 | 0.07mg | 0.044mg | 2% |
Potassium | 164mg | 107mg | 2% |
Choline | 10.4mg | 2% | |
Calcium | 9mg | 15mg | 1% |
Vitamin E | 0.24mg | 0.06mg | 1% |
Polyunsaturated fat | 0.243g | 0.413g | 1% |
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
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
Contains less Sat. FatSaturated fat | -50.3% |
Contains more Poly. FatPolyunsaturated fat | +70% |
~equal in
Monounsaturated fat
~0.087g