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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.

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
3
:
7
Wheat Bread
Wheat 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%
Contains more Manganese +101.9%
Equal in Selenium - 33.4
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
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%
Contains more Manganese +101.9%
Equal in Selenium - 33.4

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
:
6
Wheat Bread
Wheat 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
Flour
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%
Wheat Bread
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
1
:
4
Wheat Bread
Wheat Bread
Contains more Carbs +36.8%
Contains more Protein +25.5%
Contains more Fats +335.7%
Contains more Water +103.3%
Contains more Other +502.2%
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Wheat Bread
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 Carbs +36.8%
Contains more Protein +25.5%
Contains more Fats +335.7%
Contains more Water +103.3%
Contains more Other +502.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
:
2
Wheat Bread
Wheat Bread
Contains less Saturated Fat -84.3%
Contains more Monounsaturated Fat +1071.3%
Contains more Polyunsaturated fat +316.5%
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains less Saturated Fat -84.3%
Contains more Monounsaturated Fat +1071.3%
Contains more Polyunsaturated fat +316.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Wheat Bread Opinion
Net carbs 73.61g 51.07g Flour
Protein 10.33g 12.96g Wheat Bread
Fats 0.98g 4.27g Wheat Bread
Carbs 76.31g 55.77g Flour
Calories 364kcal 313kcal Flour
Sugar 0.27g 6.42g Flour
Fiber 2.7g 4.7g Wheat Bread
Calcium 15mg 165mg Wheat Bread
Iron 4.64mg 4.09mg Flour
Magnesium 22mg 59mg Wheat Bread
Phosphorus 108mg 188mg Wheat Bread
Potassium 107mg 223mg Wheat Bread
Sodium 2mg 601mg Flour
Zinc 0.7mg 1.47mg Wheat Bread
Copper 0.144mg 0.198mg Wheat Bread
Manganese 0.682mg 1.377mg Wheat Bread
Selenium 33.9µg 33.4µg Flour
Vitamin E 0.06mg 0.24mg Wheat Bread
Vitamin C 0mg 0.2mg Wheat Bread
Vitamin B1 0.785mg 0.439mg Flour
Vitamin B2 0.494mg 0.382mg Flour
Vitamin B3 5.904mg 6.25mg Wheat Bread
Vitamin B5 0.438mg 0.456mg Wheat Bread
Vitamin B6 0.044mg 0.153mg Wheat Bread
Folate 183µg 86µg Flour
Vitamin K 0.3µg 5.7µg Wheat Bread
Tryptophan 0.127mg 0.092mg Flour
Threonine 0.281mg 0.299mg Wheat 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
Saturated Fat 0.155g 0.989g Flour
Monounsaturated Fat 0.087g 1.019g Wheat Bread
Polyunsaturated fat 0.413g 1.72g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Wheat Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50%
Flour
38%
Wheat Bread
Minerals Daily Need Coverage Score
59%
Flour
89%
Wheat Bread

Comparison summary

Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 12)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $0.7)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
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 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

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.