Whole Wheat Flour vs. Beets
Nutrition comparison of Whole Wheat Flour and Beets
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
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and beets:
- Both whole wheat flour and beets are high in dietary fiber and potassium.
- Whole wheat flour has 5.6 times less sugar than beet.
- Whole wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6, however, beet contains more folate.
- Whole wheat flour is a great source of protein.
- Whole wheat flour is an excellent source of iron.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat flour is high in calories and beet has 87% less calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and beet has 43 calories.
For macronutrient ratios, whole wheat flour is similar to beets for protein, carbs and fat. Whole wheat flour has a macronutrient ratio of 11:84:5 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Beets | |
|---|---|---|
| Protein | 11% | 14% |
| Carbohydrates | 84% | 83% |
| Fat | 5% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and beet has 87% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and beet has 9.6g of carbohydrates.
dietary fiber
Both whole wheat flour and beets are high in dietary fiber. Whole wheat flour has 368% more dietary fiber than beet - whole wheat flour has 13.1g of dietary fiber per 100 grams and beet has 2.8g of dietary fiber.
sugar
Whole wheat flour has 5.6 times less sugar than beet - whole wheat flour has 1g of sugar per 100 grams and beet has 6.8g of sugar.
Protein
protein
Whole wheat flour is a great source of protein and it has 497% more protein than beet - whole wheat flour has 9.6g of protein per 100 grams and beet has 1.6g of protein.
Fat
saturated fat
Both whole wheat flour and beets are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and beet has 0.03g of saturated fat.
Vitamins
Vitamin C
Beet has more Vitamin C than whole wheat flour - beet has 4.9mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Beets and whole wheat flour contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour and beets contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and beet has 0.04mg of Vitamin E.
Vitamin K
Whole wheat flour and beets contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and beet has 0.2ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6, however, beet contains more folate.
| Whole Wheat Flour | Beets | |
|---|---|---|
| Thiamin | 0.297 MG | 0.031 MG |
| Riboflavin | 0.188 MG | 0.04 MG |
| Niacin | 5.347 MG | 0.334 MG |
| Pantothenic acid | 1.011 MG | 0.155 MG |
| Vitamin B6 | 0.191 MG | 0.067 MG |
| Folate | 28 UG | 109 UG |
Minerals
calcium
Whole wheat flour has 106% more calcium than beet - whole wheat flour has 33mg of calcium per 100 grams and beet has 16mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 364% more iron than beet - whole wheat flour has 3.7mg of iron per 100 grams and beet has 0.8mg of iron.
potassium
Both whole wheat flour and beets are high in potassium. Whole wheat flour has 21% more potassium than beet - whole wheat flour has 394mg of potassium per 100 grams and beet has 325mg 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 whole wheat flour and beets contain small amounts of beta-carotene.
| Whole Wheat Flour | Beets | |
|---|---|---|
| beta-carotene | 5 UG | 20 UG |
| lutein + zeaxanthin | 220 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 Beets (Beets, raw) .
Whole Wheat Flour g
()
|
Daily Values (%) |
Beets 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 whole wheat flour or beets contain more calories in 100 grams?Whole wheat flour is high in calories and beet has 90% less calories than whole wheat flour - whole wheat flour has 332 calories in 100g and beet has 43 calories.
Does whole wheat flour or beets have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and beet has 90% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and beet has 9.6g of carbohydrates.
Does whole wheat flour or beets contain more iron?
Whole wheat flour is an abundant source of iron and it has 360% more iron than beet - whole wheat flour has 3.7mg of iron in 100 grams and beet has 0.8mg of iron.
Does whole wheat flour or beets contain more potassium?
Both whole wheat flour and beets are high in potassium. Whole wheat flour has 20% more potassium than beet - whole wheat flour has 394mg of potassium in 100 grams and beet has 325mg of potassium.