Whey vs. Flour — In-Depth Nutrition Comparison
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A recap on differences between whey and flour
- Whey has more vitamin B12; however, flour is higher in vitamin B1, selenium, iron, folate, vitamin B3, manganese, vitamin B2, copper, and fiber.
- Flour covers your daily vitamin B1 needs 62% more than whey.
- The glycemic index of flour is higher.
Food varieties used in this article are Whey, sweet, fluid and Wheat flour, white, all-purpose, enriched, bleached.
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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 CalciumCalcium | +213.3% |
| Contains more PotassiumPotassium | +50.5% |
| Contains more MagnesiumMagnesium | +175% |
| Contains more IronIron | +7633.3% |
| Contains more CopperCopper | +3500% |
| Contains more ZincZinc | +438.5% |
| Contains more PhosphorusPhosphorus | +134.8% |
| Contains less SodiumSodium | -96.3% |
| Contains more ManganeseManganese | +68100% |
| Contains more SeleniumSelenium | +1684.2% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +53.8% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +2080.6% |
| Contains more Vitamin B2Vitamin B2 | +212.7% |
| Contains more Vitamin B3Vitamin B3 | +7878.4% |
| Contains more Vitamin B5Vitamin B5 | +14.4% |
| Contains more Vitamin B6Vitamin B6 | +41.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +18200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.036mg | 0.785mg | 62% |
| Selenium | 1.9µg | 33.9µg | 58% |
| Iron | 0.06mg | 4.64mg | 57% |
| Folate | 1µg | 183µg | 46% |
| Vitamin B3 | 0.074mg | 5.904mg | 36% |
| Manganese | 0.001mg | 0.682mg | 30% |
| Vitamin B2 | 0.158mg | 0.494mg | 26% |
| Carbs | 5.14g | 76.31g | 24% |
| Protein | 0.85g | 10.33g | 19% |
| Calories | 27kcal | 364kcal | 17% |
| Copper | 0.004mg | 0.144mg | 16% |
| Vitamin B12 | 0.28µg | 0µg | 12% |
| Fiber | 0g | 2.7g | 11% |
| Phosphorus | 46mg | 108mg | 9% |
| Zinc | 0.13mg | 0.7mg | 5% |
| Calcium | 47mg | 15mg | 3% |
| Polyunsaturated fat | 0.011g | 0.413g | 3% |
| Magnesium | 8mg | 22mg | 3% |
| Potassium | 161mg | 107mg | 2% |
| Sodium | 54mg | 2mg | 2% |
| Cholesterol | 2mg | 0mg | 1% |
| Vitamin B5 | 0.383mg | 0.438mg | 1% |
| Vitamin B6 | 0.031mg | 0.044mg | 1% |
| Fats | 0.36g | 0.98g | 1% |
| Choline | 16mg | 10.4mg | 1% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 5.14g | 73.61g | N/A |
| Sugar | 5.14g | 0.27g | N/A |
| Vitamin E | 0mg | 0.06mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Vitamin K | 0µg | 0.3µg | 0% |
| Saturated fat | 0.23g | 0.155g | 0% |
| Monounsaturated fat | 0.1g | 0.087g | 0% |
| Tryptophan | 0.013mg | 0.127mg | 0% |
| Threonine | 0.054mg | 0.281mg | 0% |
| Isoleucine | 0.047mg | 0.357mg | 0% |
| Leucine | 0.078mg | 0.71mg | 0% |
| Lysine | 0.068mg | 0.228mg | 0% |
| Methionine | 0.016mg | 0.183mg | 0% |
| Phenylalanine | 0.027mg | 0.52mg | 0% |
| Valine | 0.046mg | 0.415mg | 0% |
| Histidine | 0.016mg | 0.23mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +681.2% |
| Contains more OtherOther | +15.2% |
| Contains more ProteinProtein | +1115.3% |
| Contains more FatsFats | +172.2% |
| Contains more CarbsCarbs | +1384.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +14.9% |
| Contains less Sat. FatSaturated fat | -32.6% |
| Contains more Poly. FatPolyunsaturated fat | +3654.5% |
