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  6. Flour vs. Wheat Bread

Flour vs. Wheat Bread — In-Depth Nutrition Comparison

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What are the main differences between flour and wheat Bread?

  • Flour is richer in vitamin B1, folate, and vitamin B2, yet wheat Bread is richer in manganese, calcium, phosphorus, magnesium, vitamin B6, and fiber.
  • Wheat Bread's daily need coverage for manganese is 30% higher.
  • Flour has 2 times more folate than wheat Bread. Flour has 183µg of folate, while wheat Bread has 86µg.
  • Flour contains less sodium.
  • Wheat Bread has a lower glycemic index than flour.

We used Wheat flour, white, all-purpose, enriched, bleached and Bread, wheat, toasted types in this comparison.

Infographic

Flour vs Wheat Bread 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.
Flour
Flour
2
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more IronIron +13.4%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +168.2%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +108.4%
Contains more CopperCopper +37.5%
Contains more ZincZinc +110%
Contains more PhosphorusPhosphorus +74.1%
Contains more ManganeseManganese +101.9%
~equal in Selenium ~33.4µg

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.
Flour
Flour
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin B1Vitamin B1 +78.8%
Contains more Vitamin B2Vitamin B2 +29.3%
Contains more FolateFolate +112.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B6Vitamin B6 +247.7%
Contains more Vitamin KVitamin K +1800%
Contains more CholineCholine +112.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~6.25mg
~equal in Vitamin B5 ~0.456mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Wheat Bread DV% diff.
Manganese 0.682mg 1.377mg 30%
Vitamin B1 0.785mg 0.439mg 29%
Sodium 2mg 601mg 26%
Folate 183µg 86µg 24%
Calcium 15mg 165mg 15%
Phosphorus 108mg 188mg 11%
Vitamin B2 0.494mg 0.382mg 9%
Polyunsaturated fat 0.413g 1.72g 9%
Magnesium 22mg 59mg 9%
Vitamin B6 0.044mg 0.153mg 8%
Fiber 2.7g 4.7g 8%
Zinc 0.7mg 1.47mg 7%
Iron 4.64mg 4.09mg 7%
Carbs 76.31g 55.77g 7%
Copper 0.144mg 0.198mg 6%
Vitamin K 0.3µg 5.7µg 5%
Fats 0.98g 4.27g 5%
Protein 10.33g 12.96g 5%
Saturated fat 0.155g 0.989g 4%
Calories 364kcal 313kcal 3%
Potassium 107mg 223mg 3%
Vitamin B3 5.904mg 6.25mg 2%
Choline 10.4mg 22.1mg 2%
Monounsaturated fat 0.087g 1.019g 2%
Selenium 33.9µg 33.4µg 1%
Vitamin E 0.06mg 0.24mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 73.61g 51.07g N/A
Sugar 0.27g 6.42g N/A
Vitamin B5 0.438mg 0.456mg 0%
Tryptophan 0.127mg 0.092mg 0%
Threonine 0.281mg 0.299mg 0%
Isoleucine 0.357mg 0.258mg 0%
Leucine 0.71mg 0.461mg 0%
Lysine 0.228mg 0.215mg 0%
Methionine 0.183mg 0.105mg 0%
Phenylalanine 0.52mg 0.315mg 0%
Valine 0.415mg 0.31mg 0%
Histidine 0.23mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more CarbsCarbs +36.8%
Contains more ProteinProtein +25.5%
Contains more FatsFats +335.7%
Contains more WaterWater +103.3%
Contains more OtherOther +502.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -84.3%
Contains more Mono. FatMonounsaturated fat +1071.3%
Contains more Poly. FatPolyunsaturated fat +316.5%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.