Wheat Flour vs. Banana

Nutrition comparison of Wheat Flour and Banana

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

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

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

  • Both wheat flour and banana are high in dietary fiber.
  • Banana has more beta-carotene and alpha-carotene than wheat flour, however, wheat flour contains more lutein + zeaxanthin than banana.
  • Banana has signficantly more Vitamin C than wheat flour.
  • Banana is an excellent source of potassium.
  • Wheat flour has 38.4 times less sugar than banana.
  • Wheat flour has more thiamin, riboflavin, niacin and folate, however, banana contains more Vitamin B6.
  • Wheat flour is a great source of protein.
  • Wheat flour is an excellent source of iron.
Detailed nutritional comparison of wheat flour and banana 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: Wheat Flour (Wheat flour, white, bread, enriched) and Banana (Bananas, raw) . Have a correction or suggestions? Shoot us an email.

Image of Wheat Flour src
Image of Banana src

Calories and Carbs

calories

Wheat flour is high in calories and banana has 75% less calories than wheat flour - wheat flour has 361 calories per 100 grams and banana has 89 calories.

For macronutrient ratios, wheat flour is heavier in protein, lighter in carbs and similar to banana for fat. Wheat flour has a macronutrient ratio of 14:82:4 and for banana, 5:93:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Flour Banana
Protein 14% 5%
Carbohydrates 82% 93%
Fat 4% 3%
Alcohol ~ ~

carbohydrates

Wheat flour is high in carbohydrates and banana has 69% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and banana has 22.8g of carbohydrates.

dietary fiber

Both wheat flour and banana are high in dietary fiber. Wheat flour is very similar to wheat flour for dietary fiber - wheat flour has 2.4g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.

sugar

Wheat flour has 38.4 times less sugar than banana - wheat flour has 0.31g of sugar per 100 grams and banana has 12.2g of sugar.

Protein

protein

Wheat flour is a great source of protein and it has 999% more protein than banana - wheat flour has 12g of protein per 100 grams and banana has 1.1g of protein.

Fat

saturated fat

Both wheat flour and banana are low in saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and banana has 0.11g of saturated fat.

Vitamins

Vitamin C

Banana has signficantly more Vitamin C than wheat flour - banana has 8.7mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.

Vitamin A

Banana and wheat flour contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.

Vitamin E

Wheat flour and banana contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.

Vitamin K

Wheat flour and banana contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.

The B Vitamins

Wheat flour has more thiamin, riboflavin, niacin and folate, however, banana contains more Vitamin B6. Both wheat flour and banana contain significant amounts of pantothenic acid.

Wheat Flour Banana
Thiamin 0.812 MG 0.031 MG
Riboflavin 0.512 MG 0.073 MG
Niacin 7.554 MG 0.665 MG
Pantothenic acid 0.438 MG 0.334 MG
Vitamin B6 0.037 MG 0.367 MG
Folate 183 UG 20 UG

Minerals

calcium

Wheat flour has 200% more calcium than banana - wheat flour has 15mg of calcium per 100 grams and banana has 5mg of calcium.

iron

Wheat flour is an excellent source of iron and it has 15 times more iron than banana - wheat flour has 4.4mg of iron per 100 grams and banana has 0.26mg of iron.

potassium

Banana is an excellent source of potassium and it has 258% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and banana has 358mg 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, banana has more beta-carotene and alpha-carotene than wheat flour per 100 grams, however, wheat flour contains more lutein + zeaxanthin than banana per 100 grams.

Wheat Flour Banana
beta-carotene 1 UG 26 UG
lutein + zeaxanthin 79 UG 22 UG
alpha-carotene ~ 25 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both wheat flour and banana contain significant amounts of alpha linoleic acid (ALA).

Wheat Flour Banana
alpha linoleic acid 0.043 G 0.027 G
Total 0.043 G 0.027 G

omega 6s

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

Wheat Flour Banana
linoleic acid 0.685 G 0.046 G
Total 0.685 G 0.046 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 Banana (Bananas, raw) .

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FAQ

Does wheat flour or banana contain more calories in 100 grams?
Wheat flour is high in calories and banana has 80% less calories than wheat flour - wheat flour has 361 calories in 100g and banana has 89 calories.

Does wheat flour or banana have more carbohydrates?
By weight, wheat flour is high in carbohydrates and banana has 70% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and banana has 22.8g of carbohydrates.

Does wheat flour or banana contain more iron?
Wheat flour is an abundant source of iron and it has 15 times more iron than banana - wheat flour has 4.4mg of iron in 100 grams and banana has 0.26mg of iron.

Does wheat flour or banana contain more potassium?
Banana is a rich source of potassium and it has 260% more potassium than wheat flour - wheat flour has 100mg of potassium in 100 grams and banana has 358mg of potassium.