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Flour vs Bread - In-Depth Nutrition Comparison

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What are the main differences between Flour and Bread?

  • Flour is richer in Vitamin B1, Folate, and Vitamin B2, yet Bread is richer in Manganese, Calcium, Phosphorus, Magnesium, Vitamin B6, and Fiber.
  • Bread's daily need coverage for Manganese is 30% higher.
  • Flour has 2 times more Folate than Bread. Flour has 183µg of Folate, while Bread has 86µg.
  • Flour contains less Sodium.

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

Infographic

Flour vs 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flour
2
:
6
Bread
Contains more Iron +13.4%
Contains less Sodium -99.7%
Contains more Calcium +1000%
Contains more Magnesium +168.2%
Contains more Phosphorus +74.1%
Contains more Potassium +108.4%
Contains more Zinc +110%
Contains more Copper +37.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Contains more Iron +13.4%
Contains less Sodium -99.7%
Contains more Calcium +1000%
Contains more Magnesium +168.2%
Contains more Phosphorus +74.1%
Contains more Potassium +108.4%
Contains more Zinc +110%
Contains more Copper +37.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flour
3
:
6
Bread
Contains more Vitamin B1 +78.8%
Contains more Vitamin B2 +29.3%
Contains more Folate +112.8%
Contains more Vitamin E +300%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +247.7%
Contains more Vitamin K +1800%
Equal in Vitamin B3 - 6.25
Equal in Vitamin B5 - 0.456
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin B1 +78.8%
Contains more Vitamin B2 +29.3%
Contains more Folate +112.8%
Contains more Vitamin E +300%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +247.7%
Contains more Vitamin K +1800%
Equal in Vitamin B3 - 6.25
Equal in Vitamin B5 - 0.456

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flour Bread
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flour Bread Opinion
Net carbs 73.61g 51.07g Flour
Protein 10.33g 12.96g Bread
Fats 0.98g 4.27g Bread
Carbs 76.31g 55.77g Flour
Calories 364kcal 313kcal Flour
Starch g g
Fructose g g
Sugar 0.27g 6.42g Flour
Fiber 2.7g 4.7g Bread
Calcium 15mg 165mg Bread
Iron 4.64mg 4.09mg Flour
Magnesium 22mg 59mg Bread
Phosphorus 108mg 188mg Bread
Potassium 107mg 223mg Bread
Sodium 2mg 601mg Flour
Zinc 0.7mg 1.47mg Bread
Copper 0.144mg 0.198mg Bread
Vitamin A 0IU 0IU
Vitamin E 0.06mg 0.24mg Bread
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.2mg Bread
Vitamin B1 0.785mg 0.439mg Flour
Vitamin B2 0.494mg 0.382mg Flour
Vitamin B3 5.904mg 6.25mg Bread
Vitamin B5 0.438mg 0.456mg Bread
Vitamin B6 0.044mg 0.153mg Bread
Folate 183µg 86µg Flour
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 5.7µg Bread
Tryptophan 0.127mg 0.092mg Flour
Threonine 0.281mg 0.299mg Bread
Isoleucine 0.357mg 0.258mg Flour
Leucine 0.71mg 0.461mg Flour
Lysine 0.228mg 0.215mg Flour
Methionine 0.183mg 0.105mg Flour
Phenylalanine 0.52mg 0.315mg Flour
Valine 0.415mg 0.31mg Flour
Histidine 0.23mg 0.15mg Flour
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.155g 0.989g Flour
Monounsaturated Fat 0.087g 1.019g Bread
Polyunsaturated fat 0.413g 1.72g Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
50
Flour
38
Bread
Mineral Summary Score
40
Flour
66
Bread

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
62%
Flour
78%
Bread
Carbohydrates
76%
Flour
56%
Bread
Fats
5%
Flour
20%
Bread

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 6.15g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 599mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.834g)
Which food is lower in glycemic index?
Bread
Bread is lower in glycemic index (difference - 12)
Which food is cheaper?
Bread
Bread is cheaper (difference - $0.7)
Which food is richer in minerals?
Bread
Bread is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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