Whole Wheat Flour vs. Chicken Breast
Nutrition comparison of Whole 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
whole 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 whole wheat flour and chicken breast:
- Both whole wheat flour and chicken breast are high in calories, potassium and protein.
- Whole wheat flour has more thiamin and folate, however, chicken breast contains more niacin, Vitamin B6 and Vitamin B12.
- Whole wheat flour is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) 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 whole wheat flour and chicken breast are high in calories. Whole wheat flour has 101% more calories than chicken breast - whole wheat flour has 332 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, whole wheat flour is much lighter in protein, much heavier in carbs and lighter in fat compared to chicken breast per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Chicken Breast | |
|---|---|---|
| Protein | 11% | 79% |
| Carbohydrates | 84% | ~ |
| Fat | 5% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and chicken breast has less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Whole wheat flour is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - whole wheat flour has 13.1g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Chicken breast has less sugar than whole wheat flour - whole wheat flour has 1g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Both whole wheat flour and chicken breast are high in protein. Chicken breast has 223% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Whole wheat flour and chicken breast contain similar amounts of saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
cholesterol
Whole wheat flour has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and whole wheat flour does not contain significant amounts.
Vitamins
Vitamin A
Chicken breast has more Vitamin A than whole wheat flour - chicken breast has 6ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin D
Chicken breast has more Vitamin D than whole wheat flour - chicken breast has 5iu of Vitamin D per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour and chicken breast contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Whole wheat flour and chicken breast contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin and folate, however, chicken breast contains more niacin, Vitamin B6 and Vitamin B12. Both whole wheat flour and chicken breast contain significant amounts of riboflavin and pantothenic acid.
| Whole Wheat Flour | Chicken Breast | |
|---|---|---|
| Thiamin | 0.297 MG | 0.07 MG |
| Riboflavin | 0.188 MG | 0.114 MG |
| Niacin | 5.347 MG | 13.712 MG |
| Pantothenic acid | 1.011 MG | 0.965 MG |
| Vitamin B6 | 0.191 MG | 0.6 MG |
| Folate | 28 UG | 4 UG |
| Vitamin B12 | ~ | 0.34 UG |
Minerals
calcium
Whole wheat flour has 120% more calcium than chicken breast - whole wheat flour has 33mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 257% more iron than chicken breast - whole wheat flour has 3.7mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Both whole wheat flour and chicken breast are high in potassium. Whole wheat flour has 54% more potassium than chicken breast - whole wheat flour has 394mg of potassium per 100 grams and chicken breast has 256mg of potassium.
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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Whole 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 whole wheat flour or chicken breast contain more calories in 100 grams?Both whole wheat flour and chicken breast are high in calories. Whole wheat flour has 100% more calories than chicken breast - whole wheat flour has 332 calories in 100g and chicken breast has 165 calories.
Is whole wheat flour or chicken breast better for protein?
Both whole wheat flour and chicken breast are high in protein. Chicken breast has 220% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and chicken breast has 31g of protein.
Does whole wheat flour or chicken breast have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and chicken breast has fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and chicken breast has no carbs..
Does whole wheat flour or chicken breast contain more iron?
Whole wheat flour is an abundant source of iron and it has 260% more iron than chicken breast - whole wheat flour has 3.7mg of iron in 100 grams and chicken breast has 1mg of iron.
Does whole wheat flour or chicken breast contain more potassium?
Both whole wheat flour and chicken breast are high in potassium. Whole wheat flour has 50% more potassium than chicken breast - whole wheat flour has 394mg of potassium in 100 grams and chicken breast has 256mg of potassium.