Almond Milk vs. Wheat Flour
Nutrition comparison of Almond Milk and Wheat Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond milk
versus
wheat flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond milk and wheat flour:
- Almond milk has signficantly more Vitamin E than wheat flour.
- Almond milk is an excellent source of calcium.
- Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Wheat flour is a great source of dietary fiber and protein.
- Wheat flour is an excellent source of iron.
USDA sources for nutritional information: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Wheat Flour (Wheat flour, white, bread, enriched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat flour is high in calories and almond milk has 96% less calories than wheat flour - wheat flour has 361 calories per 100 grams and almond milk has 15 calories.
For macronutrient ratios, almond milk is lighter in protein, much lighter in carbs and much heavier in fat compared to wheat flour per calorie. Almond milk has a macronutrient ratio of 10:34:56 and for wheat flour, 14:82:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Milk | Wheat Flour | |
|---|---|---|
| Protein | 10% | 14% |
| Carbohydrates | 34% | 82% |
| Fat | 56% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and almond milk has 98% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and almond milk has 1.3g of carbohydrates.
dietary fiber
Wheat flour is a great source of dietary fiber and it has 11 times more dietary fiber than almond milk - wheat flour has 2.4g of dietary fiber per 100 grams and almond milk has 0.2g of dietary fiber.
sugar
Wheat flour and almond milk contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and almond milk has 0.81g of sugar.
Protein
protein
Wheat flour is a great source of protein and it has 28 times more protein than almond milk - wheat flour has 12g of protein per 100 grams and almond milk has 0.4g of protein.
Fat
saturated fat
Both wheat flour and almond milk are low in saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and almond milk has 0.08g of saturated fat.
Vitamins
Vitamin A
Wheat flour and almond milk contain similar amounts of Vitamin A - wheat flour has 0.6ug of Vitamin A per 100 grams and almond milk does not contain significant amounts.
Vitamin D
Almond milk has more Vitamin D than wheat flour - almond milk has 41iu of Vitamin D per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Almond milk has signficantly more Vitamin E than wheat flour - wheat flour has 0.4mg of Vitamin E per 100 grams and almond milk has 6.3mg of Vitamin E.
Vitamin K
Wheat flour and almond milk contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and almond milk does not contain significant amounts.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Almond Milk | Wheat Flour | |
|---|---|---|
| Thiamin | ~ | 0.812 MG |
| Riboflavin | 0.01 MG | 0.512 MG |
| Niacin | 0.07 MG | 7.554 MG |
| Pantothenic acid | 0.01 MG | 0.438 MG |
| Vitamin B6 | ~ | 0.037 MG |
| Folate | 1 UG | 183 UG |
Minerals
calcium
Almond milk is an excellent source of calcium and it has 11 times more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and almond milk has 184mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 14 times more iron than almond milk - wheat flour has 4.4mg of iron per 100 grams and almond milk has 0.28mg of iron.
potassium
Wheat flour and almond milk contain similar amounts of potassium - wheat flour has 100mg of potassium per 100 grams and almond milk has 67mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, wheat flour has more linoleic acid than almond milk per 100 grams.
| Almond Milk | Wheat Flour | |
|---|---|---|
| other omega 6 | 0.001 G | ~ |
| linoleic acid | 0.252 G | 0.685 G |
| Total | 0.253 G | 0.685 G |
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: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Wheat Flour (Wheat flour, white, bread, enriched) .
Almond Milk g
()
|
Daily Values (%) |
Wheat Flour 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 | |||
FAQ
Does wheat flour or almond milk contain more calories in 100 grams?Wheat flour is high in calories and almond milk has 100% less calories than wheat flour - wheat flour has 361 calories in 100g and almond milk has 15 calories.
Does wheat flour or almond milk have more carbohydrates?
By weight, wheat flour is high in carbohydrates and almond milk has 100% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and almond milk has 1.3g of carbohydrates.
Does wheat flour or almond milk contain more calcium?
Almond milk is a rich source of calcium and it has 11 times more calcium than wheat flour - wheat flour has 15mg of calcium in 100 grams and almond milk has 184mg of calcium.
Does wheat flour or almond milk contain more iron?
Wheat flour is an abundant source of iron and it has 14 times more iron than almond milk - wheat flour has 4.4mg of iron in 100 grams and almond milk has 0.28mg of iron.