Wheat Flour vs. Orange
Nutrition comparison of Wheat Flour and Orange
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and orange:
- Both wheat flour and orange are high in dietary fiber.
- Orange is a great source of calcium.
- Orange is an excellent source of Vitamin C.
- Wheat flour has 28.4 times less sugar than orange.
- Wheat flour has more thiamin, riboflavin, niacin and folate.
- Wheat flour is a great source of protein.
- Wheat flour is an excellent source of iron.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat flour is high in calories and orange has 87% less calories than wheat flour - wheat flour has 361 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, wheat flour is heavier in protein, lighter in carbs and similar to orange for fat. Wheat flour has a macronutrient ratio of 14:82:4 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Orange | |
|---|---|---|
| Protein | 14% | 6% |
| Carbohydrates | 82% | 91% |
| Fat | 4% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and orange has 84% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
dietary fiber
Both wheat flour and orange are high in dietary fiber. is very similar to wheat flour for dietary fiber - wheat flour has 2.4g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Wheat flour has 28.4 times less sugar than orange - wheat flour has 0.31g of sugar per 100 grams and orange has 9.1g of sugar.
Protein
protein
Wheat flour is a great source of protein and it has 16 times more protein than orange - wheat flour has 12g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both wheat flour and orange are low in saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has more Vitamin C than wheat flour - orange has 45mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Vitamin A
Orange has more Vitamin A than wheat flour - orange has 11ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Wheat flour and orange contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.
Vitamin K
Wheat flour and orange contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin and folate. Both wheat flour and orange contain significant amounts of pantothenic acid and Vitamin B6.
| Wheat Flour | Orange | |
|---|---|---|
| Thiamin | 0.812 MG | 0.1 MG |
| Riboflavin | 0.512 MG | 0.04 MG |
| Niacin | 7.554 MG | 0.4 MG |
| Pantothenic acid | 0.438 MG | 0.25 MG |
| Vitamin B6 | 0.037 MG | 0.051 MG |
| Folate | 183 UG | 17 UG |
Minerals
calcium
Orange is a great source of calcium and it has 187% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 48 times more iron than orange - wheat flour has 4.4mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Orange has 69% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and orange has 169mg 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, both wheat flour and orange contain significant amounts of lutein + zeaxanthin.
| Wheat Flour | Orange | |
|---|---|---|
| beta-carotene | 1 UG | 71 UG |
| lutein + zeaxanthin | 79 UG | 129 UG |
| alpha-carotene | ~ | 11 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat flour has more alpha linoleic acid (ALA) than orange per 100 grams.
| Wheat Flour | Orange | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.011 G |
| Total | 0.043 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, wheat flour has more linoleic acid than orange per 100 grams.
| Wheat Flour | Orange | |
|---|---|---|
| linoleic acid | 0.685 G | 0.031 G |
| Total | 0.685 G | 0.031 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 Orange (Oranges, raw, Florida) .
Wheat Flour g
()
|
Daily Values (%) |
Orange 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 orange contain more calories in 100 grams?Wheat flour is high in calories and orange has 90% less calories than wheat flour - wheat flour has 361 calories in 100g and orange has 46 calories.
Does wheat flour or orange have more carbohydrates?
By weight, wheat flour is high in carbohydrates and orange has 80% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and orange has 11.5g of carbohydrates.
Does wheat flour or orange contain more iron?
Wheat flour is an abundant source of iron and it has 48 times more iron than orange - wheat flour has 4.4mg of iron in 100 grams and orange has 0.09mg of iron.