Food with Nutrition Similar to Wheat Flour


image of wheat flour

Similar to Wheat Flour

A popular and nutrient dense grain, wheat flour is an excellent source of iron, thiamin and niacin. It is also a good source of dietary fiber, protein, riboflavin and folate. One cup of wheat flour contains about 495 calories.

Many foods are similar nutritionally to wheat flour, including baguette, pasta, egg noodles and english muffin. Other similar foods include granola, ham and whole wheat bread.

We compared the key nutrients in wheat flour (dietary fiber, protein, riboflavin, folate, iron, thiamin and niacin) to nutrients in hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
baked goods: Baguette, English Muffin, Graham Crackers, White Bread, Whole Wheat Bread
nuts, grains and legumes: Pasta, Egg Noodles, Wheat Germ, Granola, , Oats
plants and vegetables: Peas, Sprouted Peas, Spirulina, Lima Beans, Nori
meats: Ham
other: Quarter Pounder, Big Mac, Filet O Fish
The details of the top 20 foods most nutritionally similar to wheat flour are below.

baked goods

Several baked goods offer similar nutrients to wheat flour including baguette, english muffin, graham crackers, white bread and whole wheat bread.

Baguette

image of baguette

Similarity: > 95%

Baguette is high in many of the same nutrients as wheat flour, including dietary fiber, protein, iron and thiamin. Also, baguette contains more calcium and Vitamin B6 than wheat flour.

For 100 grams of wheat flour and baguette:


Wheat Flour
(3/4 cup)
Baguette
(3.5 ounces)
2.4
dietary fiber (G)
2.2
12
protein (G)
11
0.51
riboflavin (MG)
0.43
183
folate (UG)
123
4.4
iron (MG)
3.9
0.81
thiamin (MG)
0.71
7.6
niacin (MG)
4.8
View More
0.994 | 0.994 | 6.51 Complete Comparison:
Baguette vs. Wheat Flour


English Muffin

image of english muffin

Similarity: > 95%

English muffin is high in many of the same nutrients as wheat flour, including dietary fiber, protein, iron and thiamin. Also, english muffin contains more calcium and potassium than wheat flour.

For 100 grams of wheat flour and english muffin:


Wheat Flour
(3/4 cup)
English Muffin
(3.5 ounces)
2.4
dietary fiber (G)
4.6
12
protein (G)
8.7
0.51
riboflavin (MG)
0.29
183
folate (UG)
64
4.4
iron (MG)
2.9
0.81
thiamin (MG)
0.43
7.6
niacin (MG)
3.4
View More
0.97 | 0.97 | 3.84 Complete Comparison:
English Muffin vs. Wheat Flour


Graham Crackers

image of graham crackers

Similarity: > 95%

Graham crackers are also high in dietary fiber, iron and niacin. Also, graham crackers contains more calcium, potassium and Vitamin B6 than wheat flour.

For 100 grams of wheat flour and graham crackers:


Wheat Flour
(3/4 cup)
Graham Crackers
(3.5 ounces)
2.4
dietary fiber (G)
3.4
12
protein (G)
6.7
0.51
riboflavin (MG)
0.32
183
folate (UG)
91
4.4
iron (MG)
3.8
0.81
thiamin (MG)
0.27
7.6
niacin (MG)
4.4
View More
0.959 | 0.959 | 4.05 Complete Comparison:
Graham Crackers vs. Wheat Flour


White Bread

image of white bread

Similarity: > 95%

White bread is high in many of the same nutrients as wheat flour, including dietary fiber, protein, iron and thiamin. Also, white bread contains more calcium than wheat flour.

For 100 grams of wheat flour and white bread:


Wheat Flour
(3/4 cup)
White Bread
(3.5 slices)
2.4
dietary fiber (G)
9.2
12
protein (G)
11
0.51
riboflavin (MG)
0.26
183
folate (UG)
127
4.4
iron (MG)
4.9
0.81
thiamin (MG)
0.51
7.6
niacin (MG)
4.5
View More
0.957 | 0.957 | 4.51 Complete Comparison:
White Bread vs. Wheat Flour


Whole Wheat Bread

image of whole wheat bread

Similarity: 89%

Whole wheat bread is high in many of the same nutrients as wheat flour, including dietary fiber, protein, iron and niacin. Also, whole wheat bread contains more calcium, potassium and Vitamin B6 than wheat flour.

For 100 grams of wheat flour and whole wheat bread:


Wheat Flour
(3/4 cup)
Whole Wheat Bread
(3.5 ounces)
2.4
dietary fiber (G)
7.4
12
protein (G)
13
0.51
riboflavin (MG)
0.13
183
folate (UG)
75
4.4
iron (MG)
2.5
0.81
thiamin (MG)
0.28
7.6
niacin (MG)
4
View More
0.888 | 0.888 | 4.83 Complete Comparison:
Whole Wheat Bread vs. Wheat Flour


nuts, grains and legumes

Several seeds or grains offer similar nutrients to wheat flour including pasta, egg noodles, wheat germ, granola.

Pasta

image of pasta

Similarity: > 95%

Pasta is high in many of the same nutrients as wheat flour, including dietary fiber, protein, iron and thiamin. Also, pasta contains more potassium and Vitamin B6 than wheat flour.

For 100 grams of wheat flour and pasta:


Wheat Flour
(3/4 cup)
Pasta
(1 cup)
2.4
dietary fiber (G)
3.2
12
protein (G)
13
0.51
riboflavin (MG)
0.4
183
folate (UG)
237
4.4
iron (MG)
3.3
0.81
thiamin (MG)
0.89
7.6
niacin (MG)
7.2
View More
0.992 | 0.992 | 6.81 Complete Comparison:
Pasta vs. Wheat Flour


Egg Noodles

image of egg noodles

Similarity: > 95%

Egg noodles are also high in and contains some of the same nutrients. Also, egg noodles contains more Vitamin A and Vitamin B12 than wheat flour.

For 100 grams of wheat flour and egg noodles:


Wheat Flour
(3/4 cup)
Egg Noodles
(5/8 cup)
2.4
dietary fiber (G)
1.2
12
protein (G)
4.5
0.51
riboflavin (MG)
0.14
183
folate (UG)
84
4.4
iron (MG)
1.5
0.81
thiamin (MG)
0.29
7.6
niacin (MG)
2.1
View More
0.989 | 0.989 | 2.21 Complete Comparison:
Egg Noodles vs. Wheat Flour


Wheat Germ

image of wheat germ

Similarity: > 90%

More nutritionally dense than wheat flour, wheat germ is high in many of the same nutrients as wheat flour, including dietary fiber, protein, iron and thiamin. Moreover, wheat germ contains more calcium, potassium, pantothenic acid and Vitamin B6 than wheat flour.

For 100 grams of wheat flour and wheat germ:


Wheat Flour
(3/4 cup)
Wheat Germ
(7/8 cup)
2.4
dietary fiber (G)
13
12
protein (G)
23
0.51
riboflavin (MG)
0.5
183
folate (UG)
281
4.4
iron (MG)
6.3
0.81
thiamin (MG)
1.9
7.6
niacin (MG)
6.8
View More
0.936 | 0.936 | 11.17 Complete Comparison:
Wheat Germ vs. Wheat Flour


Granola

image of granola

Similarity: 89%

Granola is high in many of the same nutrients as wheat flour, including dietary fiber, protein, iron and thiamin. Also, granola contains more Vitamin C, Vitamin E and calcium than wheat flour.

For 100 grams of wheat flour and granola:


Wheat Flour
(3/4 cup)
Granola
(7/8 cup)
2.4
dietary fiber (G)
8.9
12
protein (G)
14
0.51
riboflavin (MG)
0.35
183
folate (UG)
84
4.4
iron (MG)
4
0.81
thiamin (MG)
0.55
7.6
niacin (MG)
2.7
View More
0.894 | 0.894 | 7.62 Complete Comparison:
Granola vs. Wheat Flour






Similarity: 87%

is high in many of the same nutrients as wheat flour, including dietary fiber, protein, iron and thiamin. Also, contains more Vitamin A, potassium and Vitamin B6 than wheat flour.

For 100 grams of wheat flour and :


Wheat Flour
(3/4 cup)

(5/8 cup)
2.4
dietary fiber (G)
7.3
12
protein (G)
9.4
0.51
riboflavin (MG)
0.2
183
folate (UG)
19
4.4
iron (MG)
2.7
0.81
thiamin (MG)
0.39
7.6
niacin (MG)
3.6
View More
0.873 | 0.873 | 0 Complete Comparison:
vs. Wheat Flour


Oats

image of oats

Similarity: 86%

Oats are high in many of the same nutrients as wheat flour, including dietary fiber, protein, iron and thiamin. Moreover, oats contains more calcium, potassium, pantothenic acid and Vitamin B6 than wheat flour.

For 100 grams of wheat flour and oats:


Wheat Flour
(3/4 cup)
Oats
(5/8 cup)
2.4
dietary fiber (G)
11
12
protein (G)
17
0.51
riboflavin (MG)
0.14
183
folate (UG)
56
4.4
iron (MG)
4.7
0.81
thiamin (MG)
0.76
7.6
niacin (MG)
0.96
View More
0.861 | 0.861 | 6.04 Complete Comparison:
Oats vs. Wheat Flour


plants and vegetables

Several plants and vegetables offer similar nutrients to wheat flour including peas, sprouted peas, spirulina, lima beans and nori.

Peas

image of peas

Similarity: > 90%

Peas are also high in dietary fiber and contains some of the same nutrients. Moreover, peas contains more Vitamin C, Vitamin A, calcium and potassium than wheat flour.

For 100 grams of wheat flour and peas:


Wheat Flour
(3/4 cup)
Peas
(3/4 cup)
2.4
dietary fiber (G)
5.7
12
protein (G)
5.4
0.51
riboflavin (MG)
0.13
183
folate (UG)
65
4.4
iron (MG)
1.5
0.81
thiamin (MG)
0.27
7.6
niacin (MG)
2.1
View More
0.929 | 0.929 | 3.03 Complete Comparison:
Peas vs. Wheat Flour


Sprouted Peas

image of sprouted peas

Similarity: > 90%

Sprouted peas are also high in protein and iron. Moreover, sprouted peas contains more Vitamin C, calcium, potassium, pantothenic acid and Vitamin B6 than wheat flour.

For 100 grams of wheat flour and sprouted peas:


Wheat Flour
(3/4 cup)
Sprouted Peas
(7/8 cup)
2.4
dietary fiber (G)
0
12
protein (G)
8.8
0.51
riboflavin (MG)
0.16
183
folate (UG)
144
4.4
iron (MG)
2.3
0.81
thiamin (MG)
0.23
7.6
niacin (MG)
3.1
View More
0.923 | 0.923 | 2.96 Complete Comparison:
Sprouted Peas vs. Wheat Flour


Spirulina

image of spirulina

Similarity: > 90%

More nutritionally dense than wheat flour, spirulina is high in many of the same nutrients as wheat flour, including dietary fiber, protein, iron and thiamin. Moreover, spirulina contains more Vitamin C, Vitamin A, Vitamin E and calcium than wheat flour.

For 100 grams of wheat flour and spirulina:


Wheat Flour
(3/4 cup)
Spirulina
(14 tbsps)
2.4
dietary fiber (G)
3.6
12
protein (G)
57
0.51
riboflavin (MG)
3.7
183
folate (UG)
94
4.4
iron (MG)
29
0.81
thiamin (MG)
2.4
7.6
niacin (MG)
13
View More
0.905 | 0.905 | 10.32 Complete Comparison:
Spirulina vs. Wheat Flour


Lima Beans

image of lima beans

Similarity: 87%

Lima beans are also high in dietary fiber and iron. Moreover, lima beans contains more Vitamin C, Vitamin A, calcium, potassium and Vitamin B6 than wheat flour.

For 100 grams of wheat flour and lima beans:


Wheat Flour
(3/4 cup)
Lima Beans
(5/8 cup)
2.4
dietary fiber (G)
4.9
12
protein (G)
6.8
0.51
riboflavin (MG)
0.1
183
folate (UG)
34
4.4
iron (MG)
3.1
0.81
thiamin (MG)
0.22
7.6
niacin (MG)
1.5
View More
0.867 | 0.867 | 3.18 Complete Comparison:
Lima Beans vs. Wheat Flour


Nori

image of nori

Similarity: 86%

Nori is also high in riboflavin and contains some of the same nutrients. Moreover, nori contains more Vitamin C, Vitamin A, calcium, potassium and Vitamin B6 than wheat flour.

For 100 grams of wheat flour and nori:


Wheat Flour
(3/4 cup)
Nori
(38 bags)
2.4
dietary fiber (G)
0.3
12
protein (G)
5.8
0.51
riboflavin (MG)
0.45
183
folate (UG)
146
4.4
iron (MG)
1.8
0.81
thiamin (MG)
0.1
7.6
niacin (MG)
1.5
View More
0.864 | 0.864 | 3.47 Complete Comparison:
Nori vs. Wheat Flour


meats


Ham

image of ham

Similarity: 89%

Ham is also high in protein, thiamin and niacin. Moreover, ham contains more Vitamin D, potassium, Vitamin B6 and Vitamin B12 than wheat flour.

For 100 grams of wheat flour and ham:


Wheat Flour
(3/4 cup)
Ham
(3.5 ounces)
2.4
dietary fiber (G)
0
12
protein (G)
16
0.51
riboflavin (MG)
0.19
183
folate (UG)
1
4.4
iron (MG)
0.79
0.81
thiamin (MG)
0.71
7.6
niacin (MG)
4.2
View More
0.889 | 0.889 | 3.69 Complete Comparison:
Ham vs. Wheat Flour


other


Quarter Pounder

image of quarter pounder

Similarity: 89%

Quarter pounder is also high in protein, iron and niacin. Also, quarter pounder contains more Vitamin C, calcium and potassium than wheat flour.

For 100 grams of wheat flour and quarter pounder:


Wheat Flour
(3/4 cup)
Quarter Pounder
(5/8 burger)
2.4
dietary fiber (G)
1.6
12
protein (G)
14
0.51
riboflavin (MG)
0.34
183
folate (UG)
56
4.4
iron (MG)
2.4
0.81
thiamin (MG)
0.18
7.6
niacin (MG)
4.5
View More
0.888 | 0.888 | 3.23 Complete Comparison:
Quarter Pounder vs. Wheat Flour


Big Mac

image of big mac

Similarity: 89%

Big mac is also high in protein and contains some of the same nutrients. Also, big mac contains more calcium, potassium and Vitamin B12 than wheat flour.

For 100 grams of wheat flour and big mac:


Wheat Flour
(3/4 cup)
Big Mac
(1/2 burger)
2.4
dietary fiber (G)
1.6
12
protein (G)
12
0.51
riboflavin (MG)
0.21
183
folate (UG)
46
4.4
iron (MG)
2
0.81
thiamin (MG)
0.18
7.6
niacin (MG)
3.4
View More
0.885 | 0.885 | 2.72 Complete Comparison:
Big Mac vs. Wheat Flour


Filet O Fish

image of filet o fish

Similarity: 87%

Filet o fish is also high in protein and contains some of the same nutrients. Moreover, filet o fish contains more trans fat, calcium, potassium and Vitamin B12 than wheat flour.

For 100 grams of wheat flour and filet o fish:


Wheat Flour
(3/4 cup)
Filet O Fish
(3/4 sandwich)
2.4
dietary fiber (G)
1.4
12
protein (G)
11
0.51
riboflavin (MG)
0.13
183
folate (UG)
21
4.4
iron (MG)
1.6
0.81
thiamin (MG)
0.21
7.6
niacin (MG)
2.2
View More
0.866 | 0.866 | 3.13 Complete Comparison:
Filet O Fish vs. Wheat Flour



Other Nutritional Substitutes