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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.21 g
Fats:
2.5 g
Carbs:
71.97 g
Water:
10.74 g
Other:
1.58 g
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
Saturated fat:
Sat. Fat
0.43 g
Monounsaturated fat:
Mono. Fat
0.283 g
Polyunsaturated fat:
Poly. Fat
1.167 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
35%
46%
Minerals Daily Need Coverage Score
150%
59%
Comparison summary
Which food is lower in glycemic index?
Wheat flour, whole-grain is lower in glycemic index (difference - 72)
Which food is cheaper?
Wheat flour, whole-grain is cheaper (difference - $1)
Which food is richer in minerals?
Wheat flour, whole-grain is relatively richer in minerals
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 0.14g)
Which food is lower in Saturated fat?
Flour is lower in Saturated fat (difference - 0.275g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)
Which food is richer in vitamins?
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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.