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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.
  • The glycemic index of wheat is lower.

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

Infographic

Flour vs Wheat infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Flour
Flour
1
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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more IronIron +31.8%
Contains more MagnesiumMagnesium +554.5%
Contains more CalciumCalcium +126.7%
Contains more PotassiumPotassium +302.8%
Contains more CopperCopper +284%
Contains more ZincZinc +494.3%
Contains more PhosphorusPhosphorus +370.4%
Contains more ManganeseManganese +341.6%
Contains more SeleniumSelenium +163.7%
~equal in Sodium ~2mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Flour
Flour
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +87.4%
Contains more Vitamin B2Vitamin B2 +308.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +325.6%
Contains more Vitamin B3Vitamin B3 +14.1%
Contains more Vitamin B5Vitamin B5 +113.5%
Contains more Vitamin B6Vitamin B6 +852.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Wheat DV% diff.
Manganese 0.682mg 3.012mg 101%
Selenium 33.9µg 89.4µg 101%
Phosphorus 108mg 508mg 57%
Copper 0.144mg 0.553mg 45%
Folate 183µg 43µg 35%
Zinc 0.7mg 4.16mg 31%
Vitamin B1 0.785mg 0.419mg 31%
Magnesium 22mg 144mg 29%
Vitamin B2 0.494mg 0.121mg 29%
Vitamin B6 0.044mg 0.419mg 29%
Iron 4.64mg 3.52mg 14%
Fiber 2.7g 11%
Potassium 107mg 431mg 10%
Vitamin B5 0.438mg 0.935mg 10%
Protein 10.33g 13.68g 7%
Vitamin B3 5.904mg 6.738mg 5%
Polyunsaturated fat 0.413g 0.978g 4%
Fats 0.98g 2.47g 2%
Carbs 76.31g 71.13g 2%
Calcium 15mg 34mg 2%
Choline 10.4mg 2%
Calories 364kcal 339kcal 1%
Saturated fat 0.155g 0.454g 1%
Monounsaturated fat 0.087g 0.344g 1%
Protein per 100 calories 2.8g 4g N/A
Calories per 10 g protein 352kcal 248kcal N/A
Weight per 100 calories 27g 29g N/A
Unsaturated / Saturated Fat ratio 3.2 2.9 N/A
Net carbs 73.61g 71.13g N/A
Sugar 0.27g N/A
Sodium 2mg 2mg 0%
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.127mg 0.176mg 0%
Threonine 0.281mg 0.366mg 0%
Isoleucine 0.357mg 0.533mg 0%
Leucine 0.71mg 0.934mg 0%
Lysine 0.228mg 0.303mg 0%
Methionine 0.183mg 0.221mg 0%
Phenylalanine 0.52mg 0.681mg 0%
Valine 0.415mg 0.594mg 0%
Histidine 0.23mg 0.322mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more ProteinProtein +32.4%
Contains more FatsFats +152%
~equal in Carbs ~71.13g
~equal in Water ~10.94g

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -65.9%
Contains more Mono. FatMonounsaturated fat +295.4%
Contains more Poly. FatPolyunsaturated fat +136.8%

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 - 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.