Wheat Flour vs. Broccoli

Nutrition comparison of Wheat Flour and Broccoli


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

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

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

  • Both wheat flour and broccoli are high in dietary fiber.
  • Broccoli is a great source of Vitamin K and calcium.
  • Broccoli is an excellent source of Vitamin C and potassium.
  • Wheat flour has more thiamin, riboflavin, niacin and folate, however, broccoli 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 broccoli 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 Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Wheat Flour src
Image of Broccoli src

Calories and Carbs

calories

Wheat flour is high in calories and broccoli has 91% less calories than wheat flour - wheat flour has 361 calories per 100 grams and broccoli has 34 calories.

For macronutrient ratios, wheat flour is lighter in protein, heavier in carbs and similar to broccoli for fat. Wheat flour has a macronutrient ratio of 14:82:4 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Flour Broccoli
Protein 14% 28%
Carbohydrates 82% 65%
Fat 4% 7%
Alcohol ~ ~

carbohydrates

Wheat flour is high in carbohydrates and broccoli has 91% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.

dietary fiber

Both wheat flour and broccoli 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 broccoli has 2.6g of dietary fiber.

sugar

Wheat flour and broccoli contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and broccoli has 1.7g of sugar.

Protein

protein

Wheat flour is a great source of protein and it has 325% more protein than broccoli - wheat flour has 12g of protein per 100 grams and broccoli has 2.8g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Broccoli is an excellent source of Vitamin C and it has more Vitamin C than wheat flour - broccoli has 89.2mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.

Vitamin A

Broccoli has more Vitamin A than wheat flour - broccoli has 31ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.

Vitamin E

Wheat flour and broccoli contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.

Vitamin K

Broccoli is a great source of Vitamin K and it has 337 times more Vitamin K than wheat flour - wheat flour has 0.3ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.

The B Vitamins

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

Wheat Flour Broccoli
Thiamin 0.812 MG 0.071 MG
Riboflavin 0.512 MG 0.117 MG
Niacin 7.554 MG 0.639 MG
Pantothenic acid 0.438 MG 0.573 MG
Vitamin B6 0.037 MG 0.175 MG
Folate 183 UG 63 UG

Minerals

calcium

Broccoli is a great source of calcium and it has 213% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and broccoli has 47mg of calcium.

iron

Wheat flour is an excellent source of iron and it has 504% more iron than broccoli - wheat flour has 4.4mg of iron per 100 grams and broccoli has 0.73mg of iron.

potassium

Broccoli is an excellent source of potassium and it has 216% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and broccoli has 316mg 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 Broccoli
beta-carotene 1 UG 361 UG
lutein + zeaxanthin 79 UG 1403 UG
alpha-carotene ~ 25 UG

Omega-3 and Omega-6

omega 3s

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

Wheat Flour Broccoli
alpha linoleic acid 0.043 G 0.0215 G
Total 0.043 G 0.0215 G

omega 6s

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

Wheat Flour Broccoli
linoleic acid 0.685 G 0.049 G
other omega 6 ~ 0.006 G
Total 0.685 G 0.055 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 Broccoli (Broccoli, raw) .

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FAQ

Does wheat flour or broccoli contain more calories in 100 grams?
Wheat flour is high in calories and broccoli has 90% less calories than wheat flour - wheat flour has 361 calories in 100g and broccoli has 34 calories.

Does wheat flour or broccoli have more carbohydrates?
By weight, wheat flour is high in carbohydrates and broccoli has 90% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and broccoli has 6.6g of carbohydrates.

Does wheat flour or broccoli contain more iron?
Wheat flour is an abundant source of iron and it has 500% more iron than broccoli - wheat flour has 4.4mg of iron in 100 grams and broccoli has 0.73mg of iron.

Does wheat flour or broccoli contain more potassium?
Broccoli is a rich source of potassium and it has 220% more potassium than wheat flour - wheat flour has 100mg of potassium in 100 grams and broccoli has 316mg of potassium.