Wheat Flour vs. Avocado
Nutrition comparison of Wheat Flour and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and avocado:
- Both wheat flour and avocado are high in calories and dietary fiber.
- Avocado has signficantly more Vitamin C than wheat flour.
- Avocado is an excellent source of potassium.
- Wheat flour has 7.7 times less saturated fat than avocado.
- Wheat flour has more thiamin, riboflavin, niacin and folate, however, avocado contains more pantothenic acid and Vitamin B6.
- 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 Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat flour and avocado are high in calories. Wheat flour has 116% more calories than avocado - wheat flour has 361 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, wheat flour is heavier in protein, much heavier in carbs and much lighter in fat compared to avocado per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Avocado | |
|---|---|---|
| Protein | 14% | 4% |
| Carbohydrates | 82% | 19% |
| Fat | 4% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and avocado has 88% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both wheat flour and avocado are high in dietary fiber. Avocado has 183% more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Wheat flour and avocado contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Wheat flour is a great source of protein and it has 511% more protein than avocado - wheat flour has 12g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Wheat flour has 7.7 times less saturated fat than avocado - wheat flour has 0.24g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than wheat flour - avocado has 8.8mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Vitamin A
Avocado has more Vitamin A than wheat flour - avocado has 7ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Avocado has 393% more Vitamin E than wheat flour - wheat flour has 0.4mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Avocado has 69 times more Vitamin K than wheat flour - wheat flour has 0.3ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin and folate, however, avocado contains more pantothenic acid and Vitamin B6.
| Wheat Flour | Avocado | |
|---|---|---|
| Thiamin | 0.812 MG | 0.075 MG |
| Riboflavin | 0.512 MG | 0.143 MG |
| Niacin | 7.554 MG | 1.912 MG |
| Pantothenic acid | 0.438 MG | 1.463 MG |
| Vitamin B6 | 0.037 MG | 0.287 MG |
| Folate | 183 UG | 89 UG |
Minerals
calcium
Wheat flour and avocado contain similar amounts of calcium - wheat flour has 15mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 623% more iron than avocado - wheat flour has 4.4mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Avocado is an excellent source of potassium and it has 407% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and avocado has 507mg 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,
| Wheat Flour | Avocado | |
|---|---|---|
| beta-carotene | 1 UG | 63 UG |
| lutein + zeaxanthin | 79 UG | 271 UG |
| alpha-carotene | ~ | 24 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than wheat flour per 100 grams.
| Wheat Flour | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.125 G |
| Total | 0.043 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than wheat flour per 100 grams.
| Wheat Flour | Avocado | |
|---|---|---|
| linoleic acid | 0.685 G | 1.674 G |
| other omega 6 | ~ | 0.015 G |
| Total | 0.685 G | 1.689 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 Avocado (Avocados, raw, California) .
Wheat Flour g
()
|
Daily Values (%) |
Avocado 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 avocado contain more calories in 100 grams?Both wheat flour and avocado are high in calories. Wheat flour has 120% more calories than avocado - wheat flour has 361 calories in 100g and avocado has 167 calories.
Does wheat flour or avocado have more carbohydrates?
By weight, wheat flour is high in carbohydrates and avocado has 90% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does wheat flour or avocado contain more iron?
Wheat flour is an abundant source of iron and it has 620% more iron than avocado - wheat flour has 4.4mg of iron in 100 grams and avocado has 0.61mg of iron.
Does wheat flour or avocado contain more potassium?
Avocado is a rich source of potassium and it has 410% more potassium than wheat flour - wheat flour has 100mg of potassium in 100 grams and avocado has 507mg of potassium.