Flour vs. Wheat Flour
Nutrition comparison of Flour and 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
wheat flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and wheat flour:
- Both wheat flour and flour are high in calories, carbohydrates, dietary fiber and protein.
- Wheat flour has more thiamin, riboflavin, niacin and folate.
- Wheat flour is an excellent source of iron.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Wheat Flour (Wheat flour, white, bread, enriched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat flour and flour are high in calories. Wheat flour is very similar to wheat flour for calories - wheat flour has 361 calories per 100 grams and flour has 364 calories.
For macronutrient ratios, flour is heavier in carbs and similar to wheat flour for protein and fat. Flour has a macronutrient ratio of 12:86:2 and for wheat flour, 14:82:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Wheat Flour | |
|---|---|---|
| Protein | 12% | 14% |
| Carbohydrates | 86% | 82% |
| Fat | 2% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Both wheat flour and flour are high in carbohydrates. Wheat flour is very similar to wheat flour for carbohydrates - wheat flour has 72.5g of total carbs per 100 grams and flour has 76.3g of carbohydrates.
dietary fiber
Both wheat flour and flour 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 flour has 2.7g of dietary fiber.
sugar
Wheat flour and flour contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and flour has 0.27g of sugar.
Protein
protein
Both wheat flour and flour are high in protein. Wheat flour has 16% more protein than flour - wheat flour has 12g of protein per 100 grams and flour has 10.3g of protein.
Fat
saturated fat
Both wheat flour and flour are low in saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and flour has 0.16g of saturated fat.
Vitamins
Vitamin A
Wheat flour and flour contain similar amounts of Vitamin A - wheat flour has 0.6ug of Vitamin A per 100 grams and flour does not contain significant amounts.
Vitamin E
Wheat flour and flour contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and flour has 0.06mg of Vitamin E.
Vitamin K
Wheat flour and flour contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and flour has 0.3ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin and folate. Both flour and wheat flour contain significant amounts of pantothenic acid and Vitamin B6.
| Flour | Wheat Flour | |
|---|---|---|
| Thiamin | 0.12 MG | 0.812 MG |
| Riboflavin | 0.04 MG | 0.512 MG |
| Niacin | 1.25 MG | 7.554 MG |
| Pantothenic acid | 0.438 MG | 0.438 MG |
| Vitamin B6 | 0.044 MG | 0.037 MG |
| Folate | 26 UG | 183 UG |
Minerals
calcium
Wheat flour and flour contain similar amounts of calcium - wheat flour has 15mg of calcium per 100 grams and flour has 15mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 277% more iron than flour - wheat flour has 4.4mg of iron per 100 grams and flour has 1.2mg of iron.
potassium
Wheat flour and flour contain similar amounts of potassium - wheat flour has 100mg of potassium per 100 grams and flour has 107mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both flour and wheat flour contain significant amounts of alpha linoleic acid (ALA).
| Flour | Wheat Flour | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.043 G |
| Total | 0.022 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, both flour and wheat flour contain significant amounts of linoleic acid.
| Flour | Wheat Flour | |
|---|---|---|
| linoleic acid | 0.391 G | 0.685 G |
| Total | 0.391 G | 0.685 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: Flour (Wheat flour, white, all-purpose, unenriched) and Wheat Flour (Wheat flour, white, bread, enriched) .
Flour g
()
|
Daily Values (%) |
Wheat Flour 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 flour contain more calories in 100 grams?Both wheat flour and flour are high in calories. Wheat flour is quite similar to wheat flour for calories - wheat flour has 361 calories in 100g and flour has 364 calories.
Does wheat flour or flour have more carbohydrates?
By weight, both wheat flour and flour are high in carbohydrates. wheat flour is very similar to wheat flour for carbohydrates - wheat flour has 72.5g of carbs for 100g and flour has 76.3g of carbohydrates.
Does wheat flour or flour contain more iron?
Wheat flour is an abundant source of iron and it has 280% more iron than flour - wheat flour has 4.4mg of iron in 100 grams and flour has 1.2mg of iron.