Whole Wheat Flour vs. Olive Oil

Nutrition comparison of Whole Wheat Flour and Olive Oil


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 olive oil (100g each) below using 2020 USDA and NIH data[1].

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

  • Both whole wheat flour and olive oil are high in calories.
  • Olive oil is an excellent source of Vitamin E.
  • Whole wheat flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Whole wheat flour has signficantly more calcium than olive oil.
  • 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 whole wheat flour and olive oil 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 Olive Oil (Oil, olive, salad or cooking) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Flour src
Image of Olive Oil src

Calories and Carbs

calories

Both whole wheat flour and olive oil are high in calories. Olive oil has 166% more calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and olive oil has 884 calories.

For macronutrient ratios, whole wheat flour is heavier in protein, much heavier in carbs and much lighter in fat compared to olive oil per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for olive oil, 0:0:100 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Flour Olive Oil
Protein 11% ~
Carbohydrates 84% ~
Fat 5% 100%
Alcohol ~ ~

carbohydrates

Whole wheat flour is high in carbohydrates and olive oil has less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and olive oil does not contain significant amounts.

dietary fiber

Whole wheat flour is an excellent source of dietary fiber and it has more dietary fiber than olive oil - whole wheat flour has 13.1g of dietary fiber per 100 grams and olive oil does not contain significant amounts.

sugar

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

Protein

protein

Whole wheat flour is a great source of protein and it has more protein than olive oil - whole wheat flour has 9.6g of protein per 100 grams and olive oil does not contain significant amounts.

Fat

saturated fat

Olive oil is high in saturated fat and whole wheat flour has 97% less saturated fat than olive oil - whole wheat flour has 0.43g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.

Vitamins

Vitamin A

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

Vitamin E

Olive oil is an excellent source of Vitamin E and it has 26 times more Vitamin E than whole wheat flour - whole wheat flour has 0.53mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.

Vitamin K

Olive oil has 30 times more Vitamin K than whole wheat flour - whole wheat flour has 1.9ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.

The B Vitamins

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

Whole Wheat Flour Olive Oil
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 olive oil - whole wheat flour has 33mg of calcium per 100 grams and olive oil has 1mg of calcium.

iron

Whole wheat flour is an excellent source of iron and it has 563% more iron than olive oil - whole wheat flour has 3.7mg of iron per 100 grams and olive oil has 0.56mg of iron.

potassium

Whole wheat flour is an excellent source of potassium and it has 393 times more potassium than olive oil - whole wheat flour has 394mg of potassium per 100 grams and olive oil has 1mg of potassium.




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 Olive Oil (Oil, olive, salad or cooking) .

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FAQ

Does whole wheat flour or olive oil contain more calories in 100 grams?
Both whole wheat flour and olive oil are high in calories. Olive oil has 170% more calories than whole wheat flour - whole wheat flour has 332 calories in 100g and olive oil has 884 calories.

Does whole wheat flour or olive oil have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and olive oil has fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and olive oil has no carbs..

Does whole wheat flour or olive oil contain more iron?
Whole wheat flour is an abundant source of iron and it has 560% more iron than olive oil - whole wheat flour has 3.7mg of iron in 100 grams and olive oil has 0.56mg of iron.

Does whole wheat flour or olive oil contain more potassium?
Whole wheat flour is a rich source of potassium and it has 393 times more potassium than olive oil - whole wheat flour has 394mg of potassium in 100 grams and olive oil has 1mg of potassium.