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
almond extract
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and almond extract:
Whole wheat flour is high in calories and almond extract has 83% less calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and almond extract has 56 calories.
For macronutrient ratios, whole wheat flour is heavier in protein, lighter in carbs and heavier in fat compared to almond extract per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for almond extract, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Almond Extract | |
|---|---|---|
| Protein | 11% | ~ |
| Carbohydrates | 84% | 100% |
| Fat | 5% | ~ |
| Alcohol | ~ | ~ |
Whole wheat flour is high in carbohydrates and almond extract has 81% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and almond extract has 14.4g of carbohydrates.
Whole wheat flour is an excellent source of dietary fiber and it has more dietary fiber than almond extract - whole wheat flour has 13.1g of dietary fiber per 100 grams and almond extract does not contain significant amounts.
Whole wheat flour has 13.1 times less sugar than almond extract - whole wheat flour has 1g of sugar per 100 grams and almond extract has 14.4g of sugar.
Whole wheat flour is a great source of protein and it has 319 times more protein than almond extract - whole wheat flour has 9.6g of protein per 100 grams and almond extract has 0.03g of protein.
Both whole wheat flour and almond extract are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and almond extract does not contain significant amounts.
Whole wheat flour and almond extract contain similar amounts of Vitamin A - whole wheat flour has 2.7ug of Vitamin A per 100 grams and almond extract does not contain significant amounts.
Whole wheat flour has more Vitamin E than almond extract - whole wheat flour has 0.53mg of Vitamin E per 100 grams and almond extract does not contain significant amounts.
Whole wheat flour and almond extract contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and almond extract does not contain significant amounts.
Whole wheat flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Whole Wheat Flour | Almond Extract | |
|---|---|---|
| Thiamin | 0.297 MG | 0.003 MG |
| Riboflavin | 0.188 MG | 0.029 MG |
| Niacin | 5.347 MG | 0.129 MG |
| Pantothenic acid | 1.011 MG | 0.011 MG |
| Vitamin B6 | 0.191 MG | 0.008 MG |
| Folate | 28 UG | ~ |
Whole wheat flour has signficantly more calcium than almond extract - whole wheat flour has 33mg of calcium per 100 grams and almond extract has 3mg of calcium.
Whole wheat flour is an excellent source of iron and it has 73 times more iron than almond extract - whole wheat flour has 3.7mg of iron per 100 grams and almond extract has 0.05mg of iron.
Whole wheat flour is an excellent source of potassium and it has more potassium than almond extract - whole wheat flour has 394mg of potassium per 100 grams and almond extract does not contain significant amounts.
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 Almond Extract (Almond or vanilla extract, imitation, no alcohol) .
Whole Wheat Flour g
()
|
Daily Values (%) |
Almond Extract g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||