Cornstarch vs. Wheat Flour

Nutrition comparison of Cornstarch and Wheat Flour


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cornstarch versus wheat flour (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cornstarch and wheat flour:

  • Both wheat flour and cornstarch are high in calories and carbohydrates.
  • Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Wheat flour is a great source of dietary fiber and protein.
  • Wheat flour is an excellent source of iron.
Detailed nutritional comparison of cornstarch and wheat flour 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: Cornstarch (Cornstarch) and Wheat Flour (Wheat flour, white, bread, enriched) . Have a correction or suggestions? Shoot us an email.


Image of Cornstarch src
Image of Wheat Flour src

Calories and Carbs

calories

Both wheat flour and cornstarch are high in calories. Cornstarch has a little more calories (6%) than wheat flour by weight - wheat flour has 361 calories per 100 grams and cornstarch has 381 calories.

Cornstarch Wheat Flour
Protein ~ 14%
Carbohydrates 99% 82%
Fat ~ 4%
Alcohol ~ ~

carbohydrates

Both wheat flour and cornstarch are high in carbohydrates. Cornstarch has 26% more carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and cornstarch has 91.3g of carbohydrates.

dietary fiber

Wheat flour is a great source of dietary fiber and it has 167% more dietary fiber than cornstarch - wheat flour has 2.4g of dietary fiber per 100 grams and cornstarch has 0.9g of dietary fiber.

sugar

Wheat flour and cornstarch contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and cornstarch does not contain significant amounts.

Protein

protein

Wheat flour is a great source of protein and it has 45 times more protein than cornstarch - wheat flour has 12g of protein per 100 grams and cornstarch has 0.26g of protein.

Fat

saturated fat

Both wheat flour and cornstarch are low in saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and cornstarch has 0.01g of saturated fat.

Vitamins

Vitamin A

Wheat flour and cornstarch contain similar amounts of Vitamin A - wheat flour has 0.6ug of Vitamin A per 100 grams and cornstarch does not contain significant amounts.

Vitamin E

Wheat flour has more Vitamin E than cornstarch - wheat flour has 0.4mg of Vitamin E per 100 grams and cornstarch does not contain significant amounts.

Vitamin K

Wheat flour and cornstarch contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and cornstarch does not contain significant amounts.

The B Vitamins

Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Cornstarch Wheat Flour
Thiamin ~ 0.812 MG
Riboflavin ~ 0.512 MG
Niacin ~ 7.554 MG
Pantothenic acid ~ 0.438 MG
Vitamin B6 ~ 0.037 MG
Folate ~ 183 UG

Minerals

calcium

Wheat flour has 650% more calcium than cornstarch - wheat flour has 15mg of calcium per 100 grams and cornstarch has 2mg of calcium.

iron

Wheat flour is an excellent source of iron and it has 838% more iron than cornstarch - wheat flour has 4.4mg of iron per 100 grams and cornstarch has 0.47mg of iron.

potassium

Wheat flour has 32 times more potassium than cornstarch - wheat flour has 100mg of potassium per 100 grams and cornstarch has 3mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, wheat flour has more linoleic acid than cornstarch per 100 grams.

Cornstarch Wheat Flour
linoleic acid 0.025 G 0.685 G
Total 0.025 G 0.685 G



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 Cornstarch or Wheat Flour .

Note: The specific food items compared are: Cornstarch (Cornstarch) and Wheat Flour (Wheat flour, white, bread, enriched) .

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FAQ

Does wheat flour or cornstarch contain more calories in 100 grams?
Both wheat flour and cornstarch are high in calories. Cornstarch has a little more calories ( 10%) than wheat flour by weight - wheat flour has 361 calories in 100g and cornstarch has 381 calories.

Does wheat flour or cornstarch have more carbohydrates?
By weight, both wheat flour and cornstarch are high in carbohydrates. cornstarch has 30% more carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and cornstarch has 91.3g of carbohydrates.

Does wheat flour or cornstarch contain more iron?
Wheat flour is an abundant source of iron and it has 840% more iron than cornstarch - wheat flour has 4.4mg of iron in 100 grams and cornstarch has 0.47mg of iron.