Whole Wheat Flour vs. Chicken

Nutrition comparison of Whole Wheat Flour and Cooked Chicken


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 (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:

  • Both whole wheat flour and chicken are high in calories, potassium and protein.
  • Whole wheat flour has 6.2 times less saturated fat than chicken.
  • Whole wheat flour has more thiamin and folate, however, chicken contains more Vitamin B6 and Vitamin B12.
  • Whole wheat flour has signficantly less cholesterol than chicken.
  • Whole wheat flour is an excellent source of dietary fiber and iron.
Detailed nutritional comparison of whole wheat flour and chicken is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Flour src
Image of Chicken src

Calories and Carbs

calories

Both whole wheat flour and chicken are high in calories. Whole wheat flour has 76% more calories than chicken - whole wheat flour has 332 calories per 100 grams and chicken has 189 calories.

For macronutrient ratios, whole wheat flour is much lighter in protein, much heavier in carbs and much lighter in fat compared to chicken per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for chicken, 49:0:51 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Flour Chicken
Protein 11% 49%
Carbohydrates 84% ~
Fat 5% 51%
Alcohol ~ ~

carbohydrates

Whole wheat flour is high in carbohydrates and chicken has less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and chicken 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 - whole wheat flour has 13.1g of dietary fiber per 100 grams and chicken does not contain significant amounts.

sugar

Chicken has less sugar than whole wheat flour - whole wheat flour has 1g of sugar per 100 grams and chicken does not contain significant amounts.

Protein

protein

Both whole wheat flour and chicken are high in protein. Chicken has 142% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and chicken has 23.3g of protein.

Fat

saturated fat

Whole wheat flour has 6.2 times less saturated fat than chicken - whole wheat flour has 0.43g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.

trans fat

Both chicken and whole wheat flour are low in trans fat - chicken has 0.09g of trans fat per 100 grams and whole wheat flour does not contain significant amounts.

cholesterol

Whole wheat flour has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and whole wheat flour does not contain significant amounts.

Vitamins

Vitamin A

Whole wheat flour and chicken contain similar amounts of Vitamin A - whole wheat flour has 2.7ug of Vitamin A per 100 grams and chicken does not contain significant amounts.

Vitamin E

Whole wheat flour and chicken contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and chicken has 0.39mg of Vitamin E.

Vitamin K

Whole wheat flour and chicken contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and chicken has 2.1ug of Vitamin K.

The B Vitamins

Whole wheat flour has more thiamin and folate, however, chicken contains more Vitamin B6 and Vitamin B12. Both whole wheat flour and chicken contain significant amounts of riboflavin, niacin and pantothenic acid.

Whole Wheat Flour Chicken
Thiamin 0.297 MG 0.121 MG
Riboflavin 0.188 MG 0.302 MG
Niacin 5.347 MG 7.107 MG
Pantothenic acid 1.011 MG 1.327 MG
Vitamin B6 0.191 MG 0.538 MG
Folate 28 UG 2 UG
Vitamin B12 ~ 0.51 UG

Minerals

calcium

Whole wheat flour has 313% more calcium than chicken - whole wheat flour has 33mg of calcium per 100 grams and chicken has 8mg of calcium.

iron

Whole wheat flour is an excellent source of iron and it has 299% more iron than chicken - whole wheat flour has 3.7mg of iron per 100 grams and chicken has 0.93mg of iron.

potassium

Both whole wheat flour and chicken are high in potassium. Chicken has 72% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium per 100 grams and chicken has 677mg of potassium.




Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Whole Wheat Flour or Chicken .

Note: The specific food items compared are: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) .

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FAQ

Does whole wheat flour or chicken contain more calories in 100 grams?
Both whole wheat flour and chicken are high in calories. Whole wheat flour has 80% more calories than chicken - whole wheat flour has 332 calories in 100g and chicken has 189 calories.

Is whole wheat flour or chicken better for protein?
Both whole wheat flour and chicken are high in protein. Chicken has 140% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and chicken has 23.3g of protein.

Does whole wheat flour or chicken have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and chicken has fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and chicken has no carbs..

Does whole wheat flour or chicken contain more iron?
Whole wheat flour is an abundant source of iron and it has 300% more iron than chicken - whole wheat flour has 3.7mg of iron in 100 grams and chicken has 0.93mg of iron.

Does whole wheat flour or chicken contain more potassium?
Both whole wheat flour and chicken are high in potassium. Chicken has 70% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium in 100 grams and chicken has 677mg of potassium.