Flour vs. Whole Wheat Flour

Nutrition comparison of Flour and Whole Wheat Flour


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

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

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

  • Both whole wheat flour and flour are high in calories, carbohydrates, dietary fiber and protein.
  • Whole wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
  • Whole wheat flour is an excellent source of iron and potassium.
Detailed nutritional comparison of flour and whole 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: Flour (Wheat flour, white, all-purpose, unenriched) and Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) . Have a correction or suggestions? Shoot us an email.


Image of Flour src
Image of Whole Wheat Flour src

Calories and Carbs

calories

Both whole wheat flour and flour are high in calories. Flour has a little more calories (10%) than whole wheat flour by weight - whole wheat flour has 332 calories per 100 grams and flour has 364 calories.

For macronutrient ratios, flour is similar to whole wheat flour for protein, carbs and fat. Flour has a macronutrient ratio of 12:86:2 and for whole wheat flour, 11:84:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Flour Whole Wheat Flour
Protein 12% 11%
Carbohydrates 86% 84%
Fat 2% 5%
Alcohol ~ ~

carbohydrates

Both whole wheat flour and flour are high in carbohydrates. Whole wheat flour is very similar to whole wheat flour for carbohydrates - whole wheat flour has 74.5g of total carbs per 100 grams and flour has 76.3g of carbohydrates.

dietary fiber

Both whole wheat flour and flour are high in dietary fiber. Whole wheat flour has 385% more dietary fiber than flour - whole wheat flour has 13.1g of dietary fiber per 100 grams and flour has 2.7g of dietary fiber.

sugar

Whole wheat flour and flour contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and flour has 0.27g of sugar.



Protein

protein

Both whole wheat flour and flour are high in protein. Whole wheat flour is very similar to whole wheat flour for protein - whole wheat flour has 9.6g of protein per 100 grams and flour has 10.3g of protein.

Fat

saturated fat

Both whole wheat flour and flour are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and flour has 0.16g of saturated fat.

Vitamins

Vitamin A

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

Vitamin E

Whole wheat flour and flour contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and flour has 0.06mg of Vitamin E.

Vitamin K

Whole wheat flour and flour contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and flour has 0.3ug of Vitamin K.

The B Vitamins

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

Flour Whole Wheat Flour
Thiamin 0.12 MG 0.297 MG
Riboflavin 0.04 MG 0.188 MG
Niacin 1.25 MG 5.347 MG
Pantothenic acid 0.438 MG 1.011 MG
Vitamin B6 0.044 MG 0.191 MG
Folate 26 UG 28 UG

Minerals

calcium

Whole wheat flour has 120% more calcium than flour - whole wheat flour has 33mg of calcium per 100 grams and flour has 15mg of calcium.

iron

Whole wheat flour is an excellent source of iron and it has 217% more iron than flour - whole wheat flour has 3.7mg of iron per 100 grams and flour has 1.2mg of iron.

potassium

Whole wheat flour is an excellent source of potassium and it has 268% more potassium than flour - whole wheat flour has 394mg of potassium per 100 grams and flour has 107mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Flour Whole Wheat Flour
lutein + zeaxanthin 18 UG 220 UG
beta-carotene ~ 5 UG



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: Flour (Wheat flour, white, all-purpose, unenriched) and Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) .

Flour g

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Whole Wheat Flour g

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G Water G
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