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Flour vs Wheat - In-Depth Nutrition Comparison

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What are the differences between Flour and Wheat?

  • Flour is higher in Folate, Vitamin B1, and Vitamin B2, yet Wheat is higher in Manganese, Selenium, Phosphorus, Copper, Zinc, Magnesium, and Vitamin B6.
  • Wheat's daily need coverage for Manganese is 101% more.
  • Flour has 4 times more Folate than Wheat. While Flour has 183µg of Folate, Wheat has only 43µg.

We used Wheat flour, white, all-purpose, enriched, bleached and Wheat, durum types in this article.

Infographic

Flour vs Wheat infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flour
1
:
6
Wheat
Contains more Iron +31.8%
Contains more Calcium +126.7%
Contains more Magnesium +554.5%
Contains more Phosphorus +370.4%
Contains more Potassium +302.8%
Contains more Zinc +494.3%
Contains more Copper +284%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Contains more Iron +31.8%
Contains more Calcium +126.7%
Contains more Magnesium +554.5%
Contains more Phosphorus +370.4%
Contains more Potassium +302.8%
Contains more Zinc +494.3%
Contains more Copper +284%
Equal in Sodium - 2

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
5
:
3
Wheat
Contains more Vitamin B1 +87.4%
Contains more Vitamin B2 +308.3%
Contains more Folate +325.6%
Contains more Vitamin B3 +14.1%
Contains more Vitamin B5 +113.5%
Contains more Vitamin B6 +852.3%
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% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin B1 +87.4%
Contains more Vitamin B2 +308.3%
Contains more Folate +325.6%
Contains more Vitamin B3 +14.1%
Contains more Vitamin B5 +113.5%
Contains more Vitamin B6 +852.3%

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 Wheat
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flour Wheat Opinion
Net carbs 73.61g 71.13g Flour
Protein 10.33g 13.68g Wheat
Fats 0.98g 2.47g Wheat
Carbs 76.31g 71.13g Flour
Calories 364kcal 339kcal Flour
Starch g g
Fructose g g
Sugar 0.27g g Wheat
Fiber 2.7g g Flour
Calcium 15mg 34mg Wheat
Iron 4.64mg 3.52mg Flour
Magnesium 22mg 144mg Wheat
Phosphorus 108mg 508mg Wheat
Potassium 107mg 431mg Wheat
Sodium 2mg 2mg
Zinc 0.7mg 4.16mg Wheat
Copper 0.144mg 0.553mg Wheat
Vitamin A 0IU 0IU
Vitamin E 0.06mg mg Flour
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.785mg 0.419mg Flour
Vitamin B2 0.494mg 0.121mg Flour
Vitamin B3 5.904mg 6.738mg Wheat
Vitamin B5 0.438mg 0.935mg Wheat
Vitamin B6 0.044mg 0.419mg Wheat
Folate 183µg 43µg Flour
Vitamin B12 0µg 0µg
Vitamin K 0.3µg µg Flour
Tryptophan 0.127mg 0.176mg Wheat
Threonine 0.281mg 0.366mg Wheat
Isoleucine 0.357mg 0.533mg Wheat
Leucine 0.71mg 0.934mg Wheat
Lysine 0.228mg 0.303mg Wheat
Methionine 0.183mg 0.221mg Wheat
Phenylalanine 0.52mg 0.681mg Wheat
Valine 0.415mg 0.594mg Wheat
Histidine 0.23mg 0.322mg Wheat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.155g 0.454g Flour
Monounsaturated Fat 0.087g 0.344g Wheat
Polyunsaturated fat 0.413g 0.978g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Wheat
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
37
Wheat
Mineral Summary Score
40
Flour
100
Wheat

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
82%
Wheat
Carbohydrates
76%
Flour
71%
Wheat
Fats
5%
Flour
11%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.27g)
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 Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.299g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.