Whole Wheat Flour vs. Whole Milk

Nutrition comparison of Whole Wheat Flour and Whole Milk

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

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

  • Whole milk has signficantly more Vitamin D than whole wheat flour.
  • Whole milk is an excellent source of calcium.
  • Whole wheat flour has 3.3 times less saturated fat than whole milk.
  • Whole wheat flour has 3.9 times less sugar than whole milk.
  • Whole wheat flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, whole milk contains more Vitamin B12.
  • 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 whole milk 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 Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) . Have a correction or suggestions? Shoot us an email.

Image of Whole Wheat Flour src
Image of Whole Milk src

Calories and Carbs

calories

Whole wheat flour is high in calories and whole milk has 82% less calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and whole milk has 61 calories.

For macronutrient ratios, whole wheat flour is lighter in protein, much heavier in carbs and much lighter in fat compared to whole milk per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for whole milk, 21:32:48 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Flour Whole Milk
Protein 11% 21%
Carbohydrates 84% 32%
Fat 5% 48%
Alcohol ~ ~

carbohydrates

Whole wheat flour is high in carbohydrates and whole milk has 94% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.

dietary fiber

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

sugar

Whole wheat flour has 3.9 times less sugar than whole milk - whole wheat flour has 1g of sugar per 100 grams and whole milk has 5.1g of sugar.

Protein

protein

Whole wheat flour is a great source of protein and it has 205% more protein than whole milk - whole wheat flour has 9.6g of protein per 100 grams and whole milk has 3.2g of protein.

Fat

saturated fat

Whole wheat flour has 3.3 times less saturated fat than whole milk - whole wheat flour has 0.43g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.

cholesterol

Whole wheat flour has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and whole wheat flour does not contain significant amounts.

Vitamins

Vitamin A

Whole milk has more Vitamin A than whole wheat flour - whole milk has 46ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.

Vitamin D

Whole milk has signficantly more Vitamin D than whole wheat flour - whole milk has 51iu of Vitamin D per 100 grams and whole wheat flour does not contain significant amounts.

Vitamin E

Whole wheat flour and whole milk contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.

Vitamin K

Whole wheat flour and whole milk contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and whole milk has 0.3ug of Vitamin K.

The B Vitamins

Whole wheat flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, whole milk contains more Vitamin B12. Both whole wheat flour and whole milk contain significant amounts of riboflavin.

Whole Wheat Flour Whole Milk
Thiamin 0.297 MG 0.046 MG
Riboflavin 0.188 MG 0.169 MG
Niacin 5.347 MG 0.089 MG
Pantothenic acid 1.011 MG 0.373 MG
Vitamin B6 0.191 MG 0.036 MG
Folate 28 UG 5 UG
Vitamin B12 ~ 0.45 UG

Minerals

calcium

Whole milk is an excellent source of calcium and it has 242% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and whole milk has 113mg of calcium.

iron

Whole wheat flour is an excellent source of iron and it has 122 times more iron than whole milk - whole wheat flour has 3.7mg of iron per 100 grams and whole milk has 0.03mg of iron.

potassium

Whole wheat flour is an excellent source of potassium and it has 198% more potassium than whole milk - whole wheat flour has 394mg of potassium per 100 grams and whole milk has 132mg 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 whole milk contain small amounts of beta-carotene.

Whole Wheat Flour Whole Milk
beta-carotene 5 UG 7 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 Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) .

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FAQ

Does whole wheat flour or whole milk contain more calories in 100 grams?
Whole wheat flour is high in calories and whole milk has 80% less calories than whole wheat flour - whole wheat flour has 332 calories in 100g and whole milk has 61 calories.

Does whole wheat flour or whole milk have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and whole milk has 90% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and whole milk has 4.8g of carbohydrates.

Does whole wheat flour or whole milk contain more calcium?
Whole milk is a rich source of calcium and it has 240% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium in 100 grams and whole milk has 113mg of calcium.

Does whole wheat flour or whole milk contain more iron?
Whole wheat flour is an abundant source of iron and it has 122 times more iron than whole milk - whole wheat flour has 3.7mg of iron in 100 grams and whole milk has 0.03mg of iron.

Does whole wheat flour or whole milk contain more potassium?
Whole wheat flour is a rich source of potassium and it has 200% more potassium than whole milk - whole wheat flour has 394mg of potassium in 100 grams and whole milk has 132mg of potassium.