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Wheat flours, bread, unenriched vs. Flour — In-Depth Nutrition Comparison

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Significant differences between Wheat flours, bread, unenriched and Flour

  • Wheat flours, bread, unenriched has more Selenium, however, Flour is richer in Vitamin B1, Iron, Folate, Vitamin B2, and Vitamin B3.
  • Flour covers your daily Vitamin B1 needs 59% more than Wheat flours, bread, unenriched.

Specific food types used in this comparison are Wheat flours, bread, unenriched and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Wheat flours, bread, unenriched 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 18% 4.5% 8.8% 34% 61% 23% 42% 0.26% 103% 217%
Flour
2
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 +13.6%
Contains more CopperCopper +26.4%
Contains more ZincZinc +21.4%
Contains more ManganeseManganese +16.1%
Contains more SeleniumSelenium +17.1%
Contains more IronIron +415.6%
Contains more PhosphorusPhosphorus +11.3%
~equal in Calcium ~15mg
~equal in Potassium ~107mg
~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% 0.12% 8% 0% 20% 14% 19% 26% 8.5% 0% 0.75% 25% 5.7%
Flour
5
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +566.7%
Contains more Vitamin B1Vitamin B1 +881.3%
Contains more Vitamin B2Vitamin B2 +723.3%
Contains more Vitamin B3Vitamin B3 +490.4%
Contains more Vitamin B6Vitamin B6 +18.9%
Contains more FolateFolate +454.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.438mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.3µg
~equal in Choline ~10.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 73% 13%
Protein: 11.98 g
Fats: 1.66 g
Carbs: 72.53 g
Water: 13.36 g
Other: 0.47 g
Flour
1
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 +16%
Contains more FatsFats +69.4%
Contains more WaterWater +12.1%
~equal in Carbs ~76.31g
~equal in Other ~0.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 13% 65%
Saturated Fat: Sat. Fat 0.244 g
Monounsaturated Fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.727 g
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 +60.9%
Contains more Poly. FatPolyunsaturated fat +76%
Contains less Sat. FatSaturated Fat -36.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat flours, bread, unenriched Flour
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat flours, bread, unenriched Flour Opinion
Calories 361kcal 364kcal Flour
Protein 11.98g 10.33g Wheat flours, bread, unenriched
Fats 1.66g 0.98g Wheat flours, bread, unenriched
Net carbs 70.13g 73.61g Flour
Carbs 72.53g 76.31g Flour
Magnesium 25mg 22mg Wheat flours, bread, unenriched
Calcium 15mg 15mg
Potassium 100mg 107mg Flour
Iron 0.9mg 4.64mg Flour
Sugar 0.31g 0.27g Flour
Fiber 2.4g 2.7g Flour
Copper 0.182mg 0.144mg Wheat flours, bread, unenriched
Zinc 0.85mg 0.7mg Wheat flours, bread, unenriched
Phosphorus 97mg 108mg Flour
Sodium 2mg 2mg
Vitamin A 2IU 0IU Wheat flours, bread, unenriched
Vitamin E 0.4mg 0.06mg Wheat flours, bread, unenriched
Manganese 0.792mg 0.682mg Wheat flours, bread, unenriched
Selenium 39.7µg 33.9µg Wheat flours, bread, unenriched
Vitamin B1 0.08mg 0.785mg Flour
Vitamin B2 0.06mg 0.494mg Flour
Vitamin B3 1mg 5.904mg Flour
Vitamin B5 0.438mg 0.438mg
Vitamin B6 0.037mg 0.044mg Flour
Vitamin K 0.3µg 0.3µg
Folate 33µg 183µg Flour
Choline 10.4mg 10.4mg
Saturated Fat 0.244g 0.155g Flour
Monounsaturated Fat 0.14g 0.087g Wheat flours, bread, unenriched
Polyunsaturated fat 0.727g 0.413g Wheat flours, bread, unenriched
Tryptophan 0.139mg 0.127mg Wheat flours, bread, unenriched
Threonine 0.32mg 0.281mg Wheat flours, bread, unenriched
Isoleucine 0.444mg 0.357mg Wheat flours, bread, unenriched
Leucine 0.828mg 0.71mg Wheat flours, bread, unenriched
Lysine 0.231mg 0.228mg Wheat flours, bread, unenriched
Methionine 0.21mg 0.183mg Wheat flours, bread, unenriched
Phenylalanine 0.591mg 0.52mg Wheat flours, bread, unenriched
Valine 0.502mg 0.415mg Wheat flours, bread, unenriched
Histidine 0.254mg 0.23mg Wheat flours, bread, unenriched

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat flours, bread, unenriched Flour
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
10%
Wheat flours, bread, unenriched
46%
Flour
Minerals Daily Need Coverage Score
51%
Wheat flours, bread, unenriched
59%
Flour

Comparison summary

Which food is lower in glycemic index?
Wheat flours, bread, unenriched
Wheat flours, bread, unenriched is lower in glycemic index (difference - 72)
Which food is cheaper?
Wheat flours, bread, unenriched
Wheat flours, bread, unenriched is cheaper (difference - $1)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.04g)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.089g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food is richer in minerals?
?
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.
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

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 flours, bread, unenriched - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168913/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.