Wheat Flour vs. Chicken Breast
Nutrition comparison of Wheat Flour and Cooked Chicken Breast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and chicken breast:
- Both wheat flour and chicken breast are high in calories and protein.
- Chicken breast is a great source of potassium.
- For omega-3 fatty acids, chicken breast has more dha than wheat flour.
- Wheat flour has more thiamin, riboflavin and folate, however, chicken breast contains more pantothenic acid, Vitamin B6 and Vitamin B12.
- Wheat flour is a great source of dietary fiber.
- Wheat flour is an excellent source of iron.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat flour and chicken breast are high in calories. Wheat flour has 119% more calories than chicken breast - wheat flour has 361 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, wheat flour is much lighter in protein, much heavier in carbs and lighter in fat compared to chicken breast per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Chicken Breast | |
|---|---|---|
| Protein | 14% | 79% |
| Carbohydrates | 82% | ~ |
| Fat | 4% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and chicken breast has less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Wheat flour is a great source of dietary fiber and it has more dietary fiber than chicken breast - wheat flour has 2.4g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Wheat flour and chicken breast contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Both wheat flour and chicken breast are high in protein. Chicken breast has 159% more protein than wheat flour - wheat flour has 12g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Wheat flour and chicken breast contain similar amounts of saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
cholesterol
Wheat flour has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and wheat flour does not contain significant amounts.
Vitamins
Vitamin A
Chicken breast has more Vitamin A than wheat flour - chicken breast has 6ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin D
Chicken breast has more Vitamin D than wheat flour - chicken breast has 5iu of Vitamin D per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Wheat flour and chicken breast contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Wheat flour and chicken breast contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin and folate, however, chicken breast contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both wheat flour and chicken breast contain significant amounts of niacin.
| Wheat Flour | Chicken Breast | |
|---|---|---|
| Thiamin | 0.812 MG | 0.07 MG |
| Riboflavin | 0.512 MG | 0.114 MG |
| Niacin | 7.554 MG | 13.712 MG |
| Pantothenic acid | 0.438 MG | 0.965 MG |
| Vitamin B6 | 0.037 MG | 0.6 MG |
| Folate | 183 UG | 4 UG |
| Vitamin B12 | ~ | 0.34 UG |
Minerals
calcium
Wheat flour and chicken breast contain similar amounts of calcium - wheat flour has 15mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 324% more iron than chicken breast - wheat flour has 4.4mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Chicken breast is a great source of potassium and it has 156% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken breast has more DHA than wheat flour per 100 grams. Both wheat flour and chicken breast contain significant amounts of alpha linoleic acid (ALA).
| Wheat Flour | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 0.043 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, both wheat flour and chicken breast contain significant amounts of linoleic acid.
| Wheat Flour | Chicken Breast | |
|---|---|---|
| linoleic acid | 0.685 G | 0.59 G |
| other omega 6 | ~ | 0.06 G |
| Total | 0.685 G | 0.65 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Wheat Flour g
()
|
Daily Values (%) |
Cooked Chicken Breast g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does wheat flour or chicken breast contain more calories in 100 grams?Both wheat flour and chicken breast are high in calories. Wheat flour has 120% more calories than chicken breast - wheat flour has 361 calories in 100g and chicken breast has 165 calories.
Is wheat flour or chicken breast better for protein?
Both wheat flour and chicken breast are high in protein. Chicken breast has 160% more protein than wheat flour - wheat flour has 12g of protein per 100 grams and chicken breast has 31g of protein.
Does wheat flour or chicken breast have more carbohydrates?
By weight, wheat flour is high in carbohydrates and chicken breast has fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and chicken breast has no carbs..
Does wheat flour or chicken breast contain more iron?
Wheat flour is an abundant source of iron and it has 320% more iron than chicken breast - wheat flour has 4.4mg of iron in 100 grams and chicken breast has 1mg of iron.