How many calories are in one cup of wheat flour?

Wheat flour has 495 calories per cup or 361 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

How much protein is in one cup of wheat flour?

An excellent source of protein, a single cup of Wheat Flour contains 33% of recommended daily values or 16.4 grams of protein. However, the protein in wheat flour is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in wheat flour?

Wheat flour is an excellent source of many nutrients, including carbohydrates, dietary fiber, protein, iron, thiamin, riboflavin, niacin and folate. It also contains significant amounts of magnesium and potassium.

Does wheat flour contain antioxidants?

Wheat flour contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid lutein + zeaxanthin.

Food with Nutrition Similar to Wheat Flour

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Summary
Similar baked
Similar nuts
Similar plants
Similar meats
Other Similar Foods

Wheat Flour source

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, Sunflower Seeds,

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

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

However, wheat flour does contain more folate than baguette by weight.

Here is a comparison of the rest of nutrients:

361	calories (KCAL)	272
0.31	sugar (G)	4.6
0.24	saturated fat (G)	0.53
0	trans fat (G)	0.01
0.4	Vitamin E (MG)	0.21
15	calcium (MG)	52
100	potassium (MG)	117
0.44	pantothenic acid (MG)	0.46
0.04	Vitamin B6 (MG)	0.11

0.994 | 0.994 | 4.11 Complete Comparison:
Baguette vs. Wheat Flour

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

However, wheat flour does contain more riboflavin, niacin and folate than english muffin by weight.

Here is a comparison of the rest of nutrients:

361	calories (KCAL)	223
0.31	sugar (G)	1.6
0.24	saturated fat (G)	0.29
0.4	Vitamin E (MG)	0.45
15	calcium (MG)	178
100	potassium (MG)	186
0.44	pantothenic acid (MG)	0.44
0.04	Vitamin B6 (MG)	0.09

0.97 | 0.97 | 3.84 Complete Comparison:
English Muffin vs. Wheat Flour

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

However, wheat flour does contain more protein, thiamin, riboflavin and folate than graham crackers by weight.

Here is a comparison of the rest of nutrients:

361	calories (KCAL)	430
0.31	sugar (G)	25
0.24	saturated fat (G)	1.6
0	trans fat (G)	0.06
0.4	Vitamin E (MG)	1.5
15	calcium (MG)	77
100	potassium (MG)	170
0.44	pantothenic acid (MG)	0.42
0.04	Vitamin B6 (MG)	0.16

0.959 | 0.959 | 4.05 Complete Comparison:
Graham Crackers vs. Wheat Flour

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

However, wheat flour does contain more riboflavin and folate than white bread by weight.

Here is a comparison of the rest of nutrients:

361	calories (KCAL)	238
0.31	sugar (G)	5
0.24	saturated fat (G)	0.63
0	trans fat (G)	0.03
0.4	Vitamin E (MG)	0.38
15	calcium (MG)	684
100	potassium (MG)	127
0.44	pantothenic acid (MG)	0.46
0.04	Vitamin B6 (MG)	0.08

0.957 | 0.957 | 4.51 Complete Comparison:
White Bread vs. Wheat Flour

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

However, wheat flour does contain more thiamin, riboflavin and folate than whole wheat bread by weight.

Here is a comparison of the rest of nutrients:

361	calories (KCAL)	265
0.31	sugar (G)	6.4
0.24	saturated fat (G)	0.87
0	Vitamin C (MG)	0.1
0.4	Vitamin E (MG)	0.37
15	calcium (MG)	103
100	potassium (MG)	230
0.44	pantothenic acid (MG)	0.34
0.04	Vitamin B6 (MG)	0.26

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 and sunflower seeds.

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

However, wheat flour

Here is a comparison of the rest of nutrients:

361	calories (KCAL)	371
0.31	sugar (G)	2.7
0.24	saturated fat (G)	0.28
0.4	Vitamin E (MG)	0.11
15	calcium (MG)	21
100	potassium (MG)	223
0.44	pantothenic acid (MG)	0.43
0.04	Vitamin B6 (MG)	0.14

0.992 | 0.992 | 5.81 Complete Comparison:
Pasta vs. Wheat Flour

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

A higher water content, egg noodles is less nutritionally dense than wheat flour. Wheat flour does contain more dietary fiber, protein, iron, potassium and thiamin than egg noodles by weight.

Here is a comparison of the rest of nutrients:

361	calories (KCAL)	138
0.31	sugar (G)	0.4
0.24	saturated fat (G)	0.42
0	trans fat (G)	0.03
0	Vitamin A (UG)	6
0.4	Vitamin E (MG)	0.17
15	calcium (MG)	12
100	potassium (MG)	38
0.44	pantothenic acid (MG)	0.26
0.04	Vitamin B6 (MG)	0.05
0	Vitamin B12 (UG)	0.09

0.989 | 0.989 | 2.21 Complete Comparison:
Egg Noodles vs. Wheat Flour

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

However, wheat flour does contain more Vitamin E than wheat germ by weight.

Here is a comparison of the rest of nutrients:

361	calories (KCAL)	360
0.31	sugar (G)	0
0.24	saturated fat (G)	1.7
0.4	Vitamin E (MG)	0
15	calcium (MG)	39
100	potassium (MG)	892
0.44	pantothenic acid (MG)	2.3
0.04	Vitamin B6 (MG)	1.3

0.936 | 0.936 | 11.17 Complete Comparison:
Wheat Germ vs. Wheat Flour

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

However, wheat flour does contain more niacin and folate than granola by weight.

Here is a comparison of the rest of nutrients:

361	calories (KCAL)	489
0.31	sugar (G)	20
0.24	saturated fat (G)	4
0	trans fat (G)	0.02
0	Vitamin C (MG)	1.2
0	Vitamin A (UG)	1
0.4	Vitamin E (MG)	11
15	calcium (MG)	76
100	potassium (MG)	539
0.44	pantothenic acid (MG)	0.75
0.04	Vitamin B6 (MG)	0.37

0.894 | 0.894 | 7.62 Complete Comparison:
Granola vs. Wheat Flour

Sunflower Seeds

Similarity: 88%

Sunflower seeds are high in many of the same nutrients as wheat flour, including dietary fiber, protein, iron and niacin. Moreover, sunflower seeds contains more Vitamin C, calcium, potassium and pantothenic acid than wheat flour.

For 100 grams of wheat flour and sunflower seeds:

Wheat Flour (3/4 cup)		Sunflower Seeds (3/4 cup)
2.4	dietary fiber (G)	12
12	protein (G)	17
0.51	riboflavin (MG)	0.29
183	folate (UG)	238
4.4	iron (MG)	6.8
0.81	thiamin (MG)	0.33
7.6	niacin (MG)	4.2

However, wheat flour does contain more Vitamin E, thiamin and riboflavin than sunflower seeds by weight.

Here is a comparison of the rest of nutrients:

361	calories (KCAL)	619
0.31	sugar (G)	0
0.24	saturated fat (G)	6
0	Vitamin C (MG)	1.4
0.4	Vitamin E (MG)	0
15	calcium (MG)	57
100	potassium (MG)	491
0.44	pantothenic acid (MG)	7.1
0.04	Vitamin B6 (MG)	0.81

0.883 | 0.883 | 8.9 Complete Comparison:
Sunflower Seeds 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

A higher water content, is less nutritionally dense than wheat flour. Wheat flour does contain more calcium, riboflavin, niacin and folate than by weight.

Here is a comparison of the rest of nutrients:

361	calories (KCAL)	365
0.31	sugar (G)	0.64
0.24	saturated fat (G)	0.67
0	Vitamin A (UG)	11
0.4	Vitamin E (MG)	0.49
15	calcium (MG)	7
100	potassium (MG)	287
0.44	pantothenic acid (MG)	0.42
0.04	Vitamin B6 (MG)	0.62

0.873 | 0.873 | 0 Complete Comparison:
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

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

However, wheat flour does contain more protein, iron, thiamin and riboflavin than peas by weight.

Here is a comparison of the rest of nutrients:

361	calories (KCAL)	81
0.31	sugar (G)	5.7
0.24	saturated fat (G)	0.07
0	Vitamin C (MG)	40
0	Vitamin A (UG)	38
0.4	Vitamin E (MG)	0.13
15	calcium (MG)	25
100	potassium (MG)	244
0.44	pantothenic acid (MG)	0.1
0.04	Vitamin B6 (MG)	0.17

0.929 | 0.929 | 3.03 Complete Comparison:
Peas vs. Wheat Flour

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

However, wheat flour does contain more dietary fiber, Vitamin E, thiamin, riboflavin and niacin than sprouted peas by weight.

Here is a comparison of the rest of nutrients:

361	calories (KCAL)	124
0.31	sugar (G)	0
0.24	saturated fat (G)	0.12
0	Vitamin C (MG)	10
0.4	Vitamin E (MG)	0
15	calcium (MG)	36
100	potassium (MG)	381
0.44	pantothenic acid (MG)	1
0.04	Vitamin B6 (MG)	0.27

0.923 | 0.923 | 2.96 Complete Comparison:
Sprouted Peas vs. Wheat Flour

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

However, wheat flour does contain more folate than spirulina by weight.

Here is a comparison of the rest of nutrients:

361	calories (KCAL)	290
0.31	sugar (G)	3.1
0.24	saturated fat (G)	2.7
0	Vitamin C (MG)	10
0	Vitamin A (UG)	29
0.4	Vitamin E (MG)	5
15	calcium (MG)	120
100	potassium (MG)	1363
0.44	pantothenic acid (MG)	3.5
0.04	Vitamin B6 (MG)	0.36

0.905 | 0.905 | 10.32 Complete Comparison:
Spirulina vs. Wheat Flour

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

However, wheat flour does contain more protein, thiamin, riboflavin, niacin and folate than lima beans by weight.

Here is a comparison of the rest of nutrients:

361	calories (KCAL)	113
0.31	sugar (G)	1.5
0.24	saturated fat (G)	0.2
0	Vitamin C (MG)	23
0	Vitamin A (UG)	10
0.4	Vitamin E (MG)	0.32
15	calcium (MG)	34
100	potassium (MG)	467
0.44	pantothenic acid (MG)	0.25
0.04	Vitamin B6 (MG)	0.2

0.867 | 0.867 | 3.18 Complete Comparison:
Lima Beans vs. Wheat Flour

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

However, wheat flour does contain more dietary fiber, protein, iron and thiamin than nori by weight.

Here is a comparison of the rest of nutrients:

361	calories (KCAL)	35
0.31	sugar (G)	0.49
0.24	saturated fat (G)	0.06
0	Vitamin C (MG)	39
0	Vitamin A (UG)	260
0.4	Vitamin E (MG)	1
15	calcium (MG)	70
100	potassium (MG)	356
0.44	pantothenic acid (MG)	0.52
0.04	Vitamin B6 (MG)	0.16

0.864 | 0.864 | 3.47 Complete Comparison:
Nori vs. Wheat Flour

meats

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

However, wheat flour does contain more dietary fiber, iron, riboflavin and folate than ham by weight.

Here is a comparison of the rest of nutrients:

361	calories (KCAL)	263
0.31	sugar (G)	0
0.24	saturated fat (G)	7.2
0	Vitamin D (IU)	26
0.4	Vitamin E (MG)	0.27
15	calcium (MG)	10
100	potassium (MG)	311
0.44	pantothenic acid (MG)	0.18
0.04	Vitamin B6 (MG)	0.26
0	Vitamin B12 (UG)	0.95

0.889 | 0.889 | 3.69 Complete Comparison:
Ham vs. Wheat Flour

other

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

However, wheat flour does contain more dietary fiber, Vitamin E, thiamin, riboflavin and pantothenic acid than quarter pounder by weight.

Here is a comparison of the rest of nutrients:

361	calories (KCAL)	244
0.31	sugar (G)	5.1
0.24	saturated fat (G)	4
0	Vitamin C (MG)	0.9
0.4	Vitamin E (MG)	0
15	calcium (MG)	84
100	potassium (MG)	227
0.44	pantothenic acid (MG)	0
0.04	Vitamin B6 (MG)	0
0	Vitamin B12 (UG)	1.3

0.888 | 0.888 | 3.23 Complete Comparison:
Quarter Pounder vs. Wheat Flour

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

However, wheat flour does contain more dietary fiber, Vitamin E, iron, thiamin and riboflavin than big mac by weight.

Here is a comparison of the rest of nutrients:

361	calories (KCAL)	257
0.31	sugar (G)	4
0.24	saturated fat (G)	3.8
0	Vitamin C (MG)	0.4
0.4	Vitamin E (MG)	0
15	calcium (MG)	116
100	potassium (MG)	181
0.44	pantothenic acid (MG)	0
0.04	Vitamin B6 (MG)	0
0	Vitamin B12 (UG)	0.88

0.885 | 0.885 | 2.72 Complete Comparison:
Big Mac vs. Wheat Flour

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

However, wheat flour does contain more dietary fiber, iron, thiamin, riboflavin and niacin than filet o fish by weight.

Here is a comparison of the rest of nutrients:

361	calories (KCAL)	282
0.31	sugar (G)	3.7
0.24	saturated fat (G)	2.8
0	trans fat (G)	0.13
0	Vitamin C (MG)	0.3
0.4	Vitamin E (MG)	1.2
15	calcium (MG)	120
100	potassium (MG)	220
0.44	pantothenic acid (MG)	0
0.04	Vitamin B6 (MG)	0
0	Vitamin B12 (UG)	1.1

0.866 | 0.866 | 3.13 Complete Comparison:
Filet O Fish vs. Wheat Flour

Other Nutritional Substitutes

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