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  6. Wheat flour, whole-grain vs. Flour

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

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Differences between wheat flour, whole-grain and flour

  • Wheat flour, whole-grain is higher in manganese, selenium, phosphorus, fiber, copper, vitamin B6, and magnesium; however, flour is richer in folate, vitamin B2, and vitamin B1.
  • Wheat flour, whole-grain's daily need coverage for manganese is 147% higher.
  • Wheat flour, whole-grain has 9 times more vitamin B6 than flour. While wheat flour, whole-grain has 0.407mg of vitamin B6, flour has only 0.044mg.

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

Infographic

Wheat flour, whole-grain 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 98% 10% 32% 135% 137% 71% 153% 0.26% 530% 337%
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%
Contains more MagnesiumMagnesium +522.7%
Contains more CalciumCalcium +126.7%
Contains more PotassiumPotassium +239.3%
Contains more CopperCopper +184.7%
Contains more ZincZinc +271.4%
Contains more PhosphorusPhosphorus +230.6%
Contains more ManganeseManganese +496.3%
Contains more SeleniumSelenium +82.3%
Contains more IronIron +28.9%
~equal in Sodium ~2mg

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% 14% 0% 126% 38% 93% 36% 94% 0% 4.8% 33% 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 +1083.3%
Contains more Vitamin B5Vitamin B5 +37.7%
Contains more Vitamin B6Vitamin B6 +825%
Contains more Vitamin KVitamin K +533.3%
Contains more CholineCholine +200%
Contains more Vitamin B1Vitamin B1 +56.4%
Contains more Vitamin B2Vitamin B2 +199.4%
Contains more Vitamin B3Vitamin B3 +19.1%
Contains more FolateFolate +315.9%
~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 Flour DV% diff.
Manganese 4.067mg 0.682mg 147%
Selenium 61.8µg 33.9µg 51%
Phosphorus 357mg 108mg 36%
Folate 44µg 183µg 35%
Fiber 10.7g 2.7g 32%
Copper 0.41mg 0.144mg 30%
Vitamin B6 0.407mg 0.044mg 28%
Magnesium 137mg 22mg 27%
Vitamin B2 0.165mg 0.494mg 25%
Vitamin B1 0.502mg 0.785mg 24%
Starch 57.77g 24%
Zinc 2.6mg 0.7mg 17%
Iron 3.6mg 4.64mg 13%
Potassium 363mg 107mg 8%
Protein 13.21g 10.33g 6%
Vitamin B3 4.957mg 5.904mg 6%
Polyunsaturated fat 1.167g 0.413g 5%
Choline 31.2mg 10.4mg 4%
Vitamin E 0.71mg 0.06mg 4%
Vitamin B5 0.603mg 0.438mg 3%
Calcium 34mg 15mg 2%
Fats 2.5g 0.98g 2%
Saturated fat 0.43g 0.155g 1%
Calories 340kcal 364kcal 1%
Vitamin K 1.9µg 0.3µg 1%
Carbs 71.97g 76.31g 1%
Net carbs 61.27g 73.61g N/A
Sugar 0.41g 0.27g N/A
Sodium 2mg 2mg 0%
Monounsaturated fat 0.283g 0.087g 0%
Tryptophan 0.174mg 0.127mg 0%
Threonine 0.367mg 0.281mg 0%
Isoleucine 0.443mg 0.357mg 0%
Leucine 0.898mg 0.71mg 0%
Lysine 0.359mg 0.228mg 0%
Methionine 0.228mg 0.183mg 0%
Phenylalanine 0.682mg 0.52mg 0%
Valine 0.564mg 0.415mg 0%
Histidine 0.357mg 0.23mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 3% 72% 11%
Protein: 13.21 g
Fats: 2.5 g
Carbs: 71.97 g
Water: 10.74 g
Other: 1.58 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 ProteinProtein +27.9%
Contains more FatsFats +155.1%
Contains more OtherOther +243.5%
Contains more WaterWater +11%
~equal in Carbs ~76.31g

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168893/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.