Cornstarch vs. Whole Wheat Flour

Nutrition comparison of Cornstarch and Whole Wheat Flour


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

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

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

  • Both whole wheat flour and cornstarch are high in calories and carbohydrates.
  • Whole wheat flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Whole wheat flour has signficantly more calcium than cornstarch.
  • Whole wheat flour is a great source of protein.
  • Whole wheat flour is an excellent source of dietary fiber, iron and potassium.
Detailed nutritional comparison of cornstarch and whole wheat flour 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: Cornstarch (Cornstarch) and Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) . Have a correction or suggestions? Shoot us an email.


Image of Cornstarch src
Image of Whole Wheat Flour src

Calories and Carbs

calories

Both whole wheat flour and cornstarch are high in calories. Cornstarch has 15% more calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and cornstarch has 381 calories.

Cornstarch Whole Wheat Flour
Protein ~ 11%
Carbohydrates 99% 84%
Fat ~ 5%
Alcohol ~ ~

carbohydrates

Both whole wheat flour and cornstarch are high in carbohydrates. Cornstarch has 23% more carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and cornstarch has 91.3g of carbohydrates.

dietary fiber

Whole wheat flour is an excellent source of dietary fiber and it has 13 times more dietary fiber than cornstarch - whole wheat flour has 13.1g of dietary fiber per 100 grams and cornstarch has 0.9g of dietary fiber.

sugar

Cornstarch has less sugar than whole wheat flour - whole wheat flour has 1g of sugar per 100 grams and cornstarch does not contain significant amounts.

Protein

protein

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

Fat

saturated fat

Both whole wheat flour and cornstarch are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and cornstarch has 0.01g of saturated fat.

Vitamins

Vitamin A

Whole wheat flour and cornstarch contain similar amounts of Vitamin A - whole wheat flour has 2.7ug of Vitamin A per 100 grams and cornstarch does not contain significant amounts.

Vitamin E

Whole wheat flour has more Vitamin E than cornstarch - whole wheat flour has 0.53mg of Vitamin E per 100 grams and cornstarch does not contain significant amounts.

Vitamin K

Whole wheat flour and cornstarch contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and cornstarch does not contain significant amounts.

The B Vitamins

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

Cornstarch Whole Wheat Flour
Thiamin ~ 0.297 MG
Riboflavin ~ 0.188 MG
Niacin ~ 5.347 MG
Pantothenic acid ~ 1.011 MG
Vitamin B6 ~ 0.191 MG
Folate ~ 28 UG

Minerals

calcium

Whole wheat flour has signficantly more calcium than cornstarch - whole wheat flour has 33mg of calcium per 100 grams and cornstarch has 2mg of calcium.

iron

Whole wheat flour is an excellent source of iron and it has 689% more iron than cornstarch - whole wheat flour has 3.7mg of iron per 100 grams and cornstarch has 0.47mg of iron.

potassium

Whole wheat flour is an excellent source of potassium and it has 130 times more potassium than cornstarch - whole wheat flour has 394mg of potassium per 100 grams and cornstarch has 3mg of potassium.




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 Cornstarch or Whole Wheat Flour .

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

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FAQ

Does whole wheat flour or cornstarch contain more calories in 100 grams?
Both whole wheat flour and cornstarch are high in calories. Cornstarch has 20% more calories than whole wheat flour - whole wheat flour has 332 calories in 100g and cornstarch has 381 calories.

Does whole wheat flour or cornstarch have more carbohydrates?
By weight, both whole wheat flour and cornstarch are high in carbohydrates. cornstarch has 20% more carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and cornstarch has 91.3g of carbohydrates.

Does whole wheat flour or cornstarch contain more iron?
Whole wheat flour is an abundant source of iron and it has 690% more iron than cornstarch - whole wheat flour has 3.7mg of iron in 100 grams and cornstarch has 0.47mg of iron.

Does whole wheat flour or cornstarch contain more potassium?
Whole wheat flour is a rich source of potassium and it has 130 times more potassium than cornstarch - whole wheat flour has 394mg of potassium in 100 grams and cornstarch has 3mg of potassium.