Whole Wheat Flour vs. Banana

Nutrition comparison of Whole 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 whole wheat flour versus banana (100g each) below using 2020 USDA and NIH data[1].

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

  • Both whole wheat flour and banana are high in dietary fiber and potassium.
  • Banana has more beta-carotene and alpha-carotene than whole wheat flour, however, whole wheat flour contains more lutein + zeaxanthin than banana.
  • Banana has signficantly more Vitamin C than whole wheat flour.
  • Whole wheat flour has 10.9 times less sugar than banana.
  • Whole wheat flour has more thiamin, riboflavin, niacin and pantothenic acid.
  • Whole wheat flour is a great source of protein.
  • Whole wheat flour is an excellent source of iron.
Detailed nutritional comparison of whole 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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Banana (Bananas, raw) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Flour src
Image of Banana src

Calories and Carbs

calories

Whole wheat flour is high in calories and banana has 73% less calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and banana has 89 calories.

For macronutrient ratios, whole wheat flour is heavier in protein, lighter in carbs and similar to banana for fat. Whole wheat flour has a macronutrient ratio of 11:84:5 and for banana, 5:93:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Flour Banana
Protein 11% 5%
Carbohydrates 84% 93%
Fat 5% 3%
Alcohol ~ ~

carbohydrates

Whole wheat flour is high in carbohydrates and banana has 69% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and banana has 22.8g of carbohydrates.

dietary fiber

Both whole wheat flour and banana are high in dietary fiber. Whole wheat flour has 404% more dietary fiber than banana - whole wheat flour has 13.1g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.

sugar

Whole wheat flour has 10.9 times less sugar than banana - whole wheat flour has 1g of sugar per 100 grams and banana has 12.2g of sugar.

Protein

protein

Whole wheat flour is a great source of protein and it has 782% more protein than banana - whole wheat flour has 9.6g of protein per 100 grams and banana has 1.1g of protein.

Fat

saturated fat

Both whole wheat flour and banana are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and banana has 0.11g of saturated fat.

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

Whole wheat flour and banana contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.

Vitamin K

Whole wheat flour and banana contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.

The B Vitamins

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

Whole Wheat Flour Banana
Thiamin 0.297 MG 0.031 MG
Riboflavin 0.188 MG 0.073 MG
Niacin 5.347 MG 0.665 MG
Pantothenic acid 1.011 MG 0.334 MG
Vitamin B6 0.191 MG 0.367 MG
Folate 28 UG 20 UG

Minerals

calcium

Whole wheat flour has 560% more calcium than banana - whole wheat flour has 33mg of calcium per 100 grams and banana has 5mg of calcium.

iron

Whole wheat flour is an excellent source of iron and it has 13 times more iron than banana - whole wheat flour has 3.7mg of iron per 100 grams and banana has 0.26mg of iron.

potassium

Both whole wheat flour and banana are high in potassium. Whole wheat flour has a little more potassium (10%) than banana by weight - whole wheat flour has 394mg 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 whole wheat flour per 100 grams, however, whole wheat flour contains more lutein + zeaxanthin than banana per 100 grams.

Whole Wheat Flour Banana
beta-carotene 5 UG 26 UG
lutein + zeaxanthin 220 UG 22 UG
alpha-carotene ~ 25 UG



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Whole Wheat Flour or Banana .

Note: The specific food items compared are: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Banana (Bananas, raw) .

Whole Wheat Flour g

()
Daily Values (%)

Banana g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does whole wheat flour or banana contain more calories in 100 grams?
Whole wheat flour is high in calories and banana has 70% less calories than whole wheat flour - whole wheat flour has 332 calories in 100g and banana has 89 calories.

Does whole wheat flour or banana have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and banana has 70% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and banana has 22.8g of carbohydrates.

Does whole wheat flour or banana contain more iron?
Whole wheat flour is an abundant source of iron and it has 13 times more iron than banana - whole wheat flour has 3.7mg of iron in 100 grams and banana has 0.26mg of iron.

Does whole wheat flour or banana contain more potassium?
Both whole wheat flour and banana are high in potassium. Whole wheat flour has a little more potassium ( 10%) than banana by weight - whole wheat flour has 394mg of potassium in 100 grams and banana has 358mg of potassium.