Whole Wheat Flour vs. Broccoli
Nutrition comparison of Whole Wheat Flour and Broccoli
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
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and broccoli:
- Both whole wheat flour and broccoli are high in dietary fiber and potassium.
- Broccoli is a great source of Vitamin K and calcium.
- Broccoli is an excellent source of Vitamin C.
- Whole wheat flour has more thiamin and niacin, however, broccoli 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 Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat flour is high in calories and broccoli has 90% less calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, whole wheat flour is lighter in protein, heavier in carbs and similar to broccoli for fat. Whole wheat flour has a macronutrient ratio of 11:84:5 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Broccoli | |
|---|---|---|
| Protein | 11% | 28% |
| Carbohydrates | 84% | 65% |
| Fat | 5% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and broccoli has 91% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both whole wheat flour and broccoli are high in dietary fiber. Whole wheat flour has 404% more dietary fiber than broccoli - whole wheat flour has 13.1g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Whole wheat flour and broccoli contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Whole wheat flour is a great source of protein and it has 241% more protein than broccoli - whole wheat flour has 9.6g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both whole wheat flour and broccoli are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than whole wheat flour - broccoli has 89.2mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Broccoli has more Vitamin A than whole wheat flour - broccoli has 31ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour and broccoli contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 52 times more Vitamin K than whole wheat flour - whole wheat flour has 1.9ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin and niacin, however, broccoli contains more folate. Both whole wheat flour and broccoli contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Whole Wheat Flour | Broccoli | |
|---|---|---|
| Thiamin | 0.297 MG | 0.071 MG |
| Riboflavin | 0.188 MG | 0.117 MG |
| Niacin | 5.347 MG | 0.639 MG |
| Pantothenic acid | 1.011 MG | 0.573 MG |
| Vitamin B6 | 0.191 MG | 0.175 MG |
| Folate | 28 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 42% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 408% more iron than broccoli - whole wheat flour has 3.7mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both whole wheat flour and broccoli are high in potassium. Whole wheat flour has 25% more potassium than broccoli - whole wheat flour has 394mg of potassium per 100 grams and broccoli has 316mg 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,
| Whole Wheat Flour | Broccoli | |
|---|---|---|
| beta-carotene | 5 UG | 361 UG |
| lutein + zeaxanthin | 220 UG | 1403 UG |
| alpha-carotene | ~ | 25 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 Broccoli (Broccoli, raw) .
Whole Wheat Flour g
()
|
Daily Values (%) |
Broccoli 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 broccoli contain more calories in 100 grams?Whole wheat flour is high in calories and broccoli has 90% less calories than whole wheat flour - whole wheat flour has 332 calories in 100g and broccoli has 34 calories.
Does whole wheat flour or broccoli have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and broccoli has 90% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does whole wheat flour or broccoli contain more iron?
Whole wheat flour is an abundant source of iron and it has 410% more iron than broccoli - whole wheat flour has 3.7mg of iron in 100 grams and broccoli has 0.73mg of iron.
Does whole wheat flour or broccoli contain more potassium?
Both whole wheat flour and broccoli are high in potassium. Whole wheat flour has 30% more potassium than broccoli - whole wheat flour has 394mg of potassium in 100 grams and broccoli has 316mg of potassium.