Wheat Flour vs. Whole Milk

Nutrition comparison of Wheat Flour and Whole Milk

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

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

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

  • Wheat flour has 15.2 times less sugar than whole milk.
  • Wheat flour has 6.6 times less saturated fat than whole milk.
  • Wheat flour has more thiamin, riboflavin, niacin and folate, however, whole milk contains more Vitamin B12.
  • Wheat flour is a great source of dietary fiber and protein.
  • Wheat flour is an excellent source of iron.
  • Whole milk has signficantly more Vitamin D than wheat flour.
  • Whole milk is an excellent source of calcium.
Detailed nutritional comparison of wheat flour and whole milk 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 Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) . Have a correction or suggestions? Shoot us an email.

Image of Wheat Flour src
Image of Whole Milk src

Calories and Carbs

calories

Wheat flour is high in calories and whole milk has 83% less calories than wheat flour - wheat flour has 361 calories per 100 grams and whole milk has 61 calories.

For macronutrient ratios, wheat flour is lighter in protein, much heavier in carbs and much lighter in fat compared to whole milk per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for whole milk, 21:32:48 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Flour Whole Milk
Protein 14% 21%
Carbohydrates 82% 32%
Fat 4% 48%
Alcohol ~ ~

carbohydrates

Wheat flour is high in carbohydrates and whole milk has 93% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.

dietary fiber

Wheat flour is a great source of dietary fiber and it has more dietary fiber than whole milk - wheat flour has 2.4g of dietary fiber per 100 grams and whole milk does not contain significant amounts.

sugar

Wheat flour has 15.2 times less sugar than whole milk - wheat flour has 0.31g of sugar per 100 grams and whole milk has 5.1g of sugar.

Protein

protein

Wheat flour is a great source of protein and it has 280% more protein than whole milk - wheat flour has 12g of protein per 100 grams and whole milk has 3.2g of protein.

Fat

saturated fat

Wheat flour has 6.6 times less saturated fat than whole milk - wheat flour has 0.24g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.

cholesterol

Wheat flour has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and wheat flour does not contain significant amounts.

Vitamins

Vitamin A

Whole milk has more Vitamin A than wheat flour - whole milk has 46ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.

Vitamin D

Whole milk has signficantly more Vitamin D than wheat flour - whole milk has 51iu of Vitamin D per 100 grams and wheat flour does not contain significant amounts.

Vitamin E

Wheat flour and whole milk contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.

Vitamin K

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

The B Vitamins

Wheat flour has more thiamin, riboflavin, niacin and folate, however, whole milk contains more Vitamin B12. Both wheat flour and whole milk contain significant amounts of pantothenic acid and Vitamin B6.

Wheat Flour Whole Milk
Thiamin 0.812 MG 0.046 MG
Riboflavin 0.512 MG 0.169 MG
Niacin 7.554 MG 0.089 MG
Pantothenic acid 0.438 MG 0.373 MG
Vitamin B6 0.037 MG 0.036 MG
Folate 183 UG 5 UG
Vitamin B12 ~ 0.45 UG

Minerals

calcium

Whole milk is an excellent source of calcium and it has 653% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and whole milk has 113mg of calcium.

iron

Wheat flour is an excellent source of iron and it has 146 times more iron than whole milk - wheat flour has 4.4mg of iron per 100 grams and whole milk has 0.03mg of iron.

potassium

Wheat flour and whole milk contain similar amounts of potassium - wheat flour has 100mg of potassium per 100 grams and whole milk has 132mg 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 whole milk contain small amounts of beta-carotene.

Wheat Flour Whole Milk
beta-carotene 1 UG 7 UG
lutein + zeaxanthin 79 UG ~

Omega-3 and Omega-6

omega 3s

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

Wheat Flour Whole Milk
alpha linoleic acid 0.043 G 0.075 G
Total 0.043 G 0.075 G

omega 6s

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

Wheat Flour Whole Milk
linoleic acid 0.685 G 0.12 G
Total 0.685 G 0.12 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 Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) .

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FAQ

Does wheat flour or whole milk contain more calories in 100 grams?
Wheat flour is high in calories and whole milk has 80% less calories than wheat flour - wheat flour has 361 calories in 100g and whole milk has 61 calories.

Does wheat flour or whole milk have more carbohydrates?
By weight, wheat flour is high in carbohydrates and whole milk has 90% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and whole milk has 4.8g of carbohydrates.

Does wheat flour or whole milk contain more calcium?
Whole milk is a rich source of calcium and it has 650% more calcium than wheat flour - wheat flour has 15mg of calcium in 100 grams and whole milk has 113mg of calcium.

Does wheat flour or whole milk contain more iron?
Wheat flour is an abundant source of iron and it has 146 times more iron than whole milk - wheat flour has 4.4mg of iron in 100 grams and whole milk has 0.03mg of iron.