Whole Wheat Flour vs. Apple

Nutrition comparison of Whole Wheat Flour and Apple


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

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

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

  • Both whole wheat flour and apple are high in dietary fiber.
  • Apple has more beta-carotene than whole wheat flour, however, whole wheat flour contains more lutein + zeaxanthin than apple.
  • Whole wheat flour has 9.1 times less sugar than apple.
  • Whole wheat flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Whole wheat flour is a great source of protein.
  • Whole wheat flour is an excellent source of iron and potassium.
Detailed nutritional comparison of whole wheat flour and apple 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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Flour src
Image of Apple src

Calories and Carbs

calories

Whole wheat flour is high in calories and apple has 84% less calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and apple has 52 calories.

For macronutrient ratios, whole wheat flour is heavier in protein, lighter in carbs and similar to apple for fat. Whole wheat flour has a macronutrient ratio of 11:84:5 and for apple, 2:96:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Flour Apple
Protein 11% 2%
Carbohydrates 84% 96%
Fat 5% 3%
Alcohol ~ ~

carbohydrates

Whole wheat flour is high in carbohydrates and apple has 81% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and apple has 13.8g of carbohydrates.

dietary fiber

Both whole wheat flour and apple are high in dietary fiber. Whole wheat flour has 446% more dietary fiber than apple - whole wheat flour has 13.1g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.

sugar

Whole wheat flour has 9.1 times less sugar than apple - whole wheat flour has 1g of sugar per 100 grams and apple has 10.4g of sugar.

Protein

protein

Whole wheat flour is a great source of protein and it has 35 times more protein than apple - whole wheat flour has 9.6g of protein per 100 grams and apple has 0.26g of protein.

Fat

saturated fat

Both whole wheat flour and apple are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and apple has 0.03g of saturated fat.

Vitamins

Vitamin C

Apple has more Vitamin C than whole wheat flour - apple has 4.6mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.

Vitamin A

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

Vitamin E

Whole wheat flour and apple contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.

Vitamin K

Whole wheat flour and apple contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.

The B Vitamins

Whole wheat flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Whole Wheat Flour Apple
Thiamin 0.297 MG 0.017 MG
Riboflavin 0.188 MG 0.026 MG
Niacin 5.347 MG 0.091 MG
Pantothenic acid 1.011 MG 0.061 MG
Vitamin B6 0.191 MG 0.041 MG
Folate 28 UG 3 UG

Minerals

calcium

Whole wheat flour has 450% more calcium than apple - whole wheat flour has 33mg of calcium per 100 grams and apple has 6mg of calcium.

iron

Whole wheat flour is an excellent source of iron and it has 29 times more iron than apple - whole wheat flour has 3.7mg of iron per 100 grams and apple has 0.12mg of iron.

potassium

Whole wheat flour is an excellent source of potassium and it has 268% more potassium than apple - whole wheat flour has 394mg of potassium per 100 grams and apple has 107mg 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, apple has more beta-carotene than whole wheat flour per 100 grams, however, whole wheat flour contains more lutein + zeaxanthin than apple per 100 grams.

Whole Wheat Flour Apple
beta-carotene 5 UG 27 UG
lutein + zeaxanthin 220 UG 29 UG



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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) .

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FAQ

Does whole wheat flour or apple contain more calories in 100 grams?
Whole wheat flour is high in calories and apple has 80% less calories than whole wheat flour - whole wheat flour has 332 calories in 100g and apple has 52 calories.

Does whole wheat flour or apple have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and apple has 80% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and apple has 13.8g of carbohydrates.

Does whole wheat flour or apple contain more iron?
Whole wheat flour is an abundant source of iron and it has 29 times more iron than apple - whole wheat flour has 3.7mg of iron in 100 grams and apple has 0.12mg of iron.

Does whole wheat flour or apple contain more potassium?
Whole wheat flour is a rich source of potassium and it has 270% more potassium than apple - whole wheat flour has 394mg of potassium in 100 grams and apple has 107mg of potassium.