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  6. Wheat flour, whole-grain, soft wheat vs. Flour

Wheat flour, whole-grain, soft wheat vs. Flour — In-Depth Nutrition Comparison

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Significant differences between wheat flour, whole-grain, soft wheat and flour

  • Wheat flour, whole-grain, soft wheat has more manganese, fiber, copper, phosphorus, magnesium, and zinc; however, flour is richer in vitamin B1, folate, selenium, and vitamin B2.
  • Wheat flour, whole-grain, soft wheat covers your daily manganese needs 118% more than flour.
  • Flour has 5 times less magnesium than wheat flour, whole-grain, soft wheat. Wheat flour, whole-grain, soft wheat has 117mg of magnesium, while flour has 22mg.

Specific food types used in this comparison are Wheat flour, whole-grain, soft wheat and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Wheat flour, whole-grain, soft wheat vs Flour 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 84% 9.9% 35% 139% 158% 81% 138% 0.39% 443% 69%
Flour
Flour
3
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%
Contains more MagnesiumMagnesium +431.8%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +268.2%
Contains more CopperCopper +229.9%
Contains more ZincZinc +322.9%
Contains more PhosphorusPhosphorus +199.1%
Contains more ManganeseManganese +398.4%
Contains more IronIron +25.1%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +166.9%

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.
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% 11% 0% 74% 43% 100% 61% 44% 0% 4.8% 21% 17%
Flour
Flour
4
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%
Contains more Vitamin EVitamin E +783.3%
Contains more Vitamin B5Vitamin B5 +130.8%
Contains more Vitamin B6Vitamin B6 +334.1%
Contains more Vitamin KVitamin K +533.3%
Contains more CholineCholine +200%
Contains more Vitamin B1Vitamin B1 +164.3%
Contains more Vitamin B2Vitamin B2 +162.8%
Contains more Vitamin B3Vitamin B3 +10.4%
Contains more FolateFolate +553.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat flour, whole-grain, soft wheat Flour DV% diff.
Manganese 3.399mg 0.682mg 118%
Fiber 13.1g 2.7g 42%
Vitamin B1 0.297mg 0.785mg 41%
Selenium 12.7µg 33.9µg 39%
Folate 28µg 183µg 39%
Copper 0.475mg 0.144mg 37%
Phosphorus 323mg 108mg 31%
Vitamin B2 0.188mg 0.494mg 24%
Magnesium 117mg 22mg 23%
Zinc 2.96mg 0.7mg 21%
Iron 3.71mg 4.64mg 12%
Vitamin B6 0.191mg 0.044mg 11%
Vitamin B5 1.011mg 0.438mg 11%
Potassium 394mg 107mg 8%
Polyunsaturated fat 1.167g 0.413g 5%
Choline 31.2mg 10.4mg 4%
Vitamin B3 5.347mg 5.904mg 3%
Vitamin E 0.53mg 0.06mg 3%
Calories 332kcal 364kcal 2%
Calcium 33mg 15mg 2%
Protein 9.61g 10.33g 1%
Carbs 74.48g 76.31g 1%
Saturated fat 0.43g 0.155g 1%
Fats 1.95g 0.98g 1%
Vitamin K 1.9µg 0.3µg 1%
Net carbs 61.38g 73.61g N/A
Sugar 1.02g 0.27g N/A
Sodium 3mg 2mg 0%
Monounsaturated fat 0.283g 0.087g 0%
Tryptophan 0.127mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 2% 74% 12%
Protein: 9.61 g
Fats: 1.95 g
Carbs: 74.48 g
Water: 12.42 g
Other: 1.54 g
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
Contains more FatsFats +99%
Contains more OtherOther +234.8%
~equal in Protein ~10.33g
~equal in Carbs ~76.31g
~equal in Water ~11.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 15% 62%
Saturated fat: Sat. Fat 0.43 g
Monounsaturated fat: Mono. Fat 0.283 g
Polyunsaturated fat: Poly. Fat 1.167 g
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
Contains more Mono. FatMonounsaturated fat +225.3%
Contains more Poly. FatPolyunsaturated fat +182.6%
Contains less Sat. FatSaturated fat -64%

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. Wheat flour, whole-grain, soft wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168944/nutrients
  2. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.