Whole Wheat Flour vs. Carrots
Nutrition comparison of Whole Wheat Flour and Carrots
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
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and carrots:
- Both whole wheat flour and carrots are high in dietary fiber and potassium.
- Carrot is an excellent source of Vitamin A.
- Whole wheat flour has more thiamin, riboflavin, niacin and pantothenic acid.
- Whole wheat flour is a great source of protein.
- Whole wheat flour is an excellent source of iron.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat flour is high in calories and carrot has 88% less calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, whole wheat flour is lighter in carbs and similar to carrots for protein and fat. Whole wheat flour has a macronutrient ratio of 11:84:5 and for carrots, 8:88:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Carrots | |
|---|---|---|
| Protein | 11% | 8% |
| Carbohydrates | 84% | 88% |
| Fat | 5% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and carrot has 87% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
dietary fiber
Both whole wheat flour and carrots are high in dietary fiber. Whole wheat flour has 368% more dietary fiber than carrot - whole wheat flour has 13.1g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Whole wheat flour and carrots contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Whole wheat flour is a great source of protein and it has 933% more protein than carrot - whole wheat flour has 9.6g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Both whole wheat flour and carrots are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Carrot has more Vitamin C than whole wheat flour - carrot has 5.9mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Carrot is an excellent source of Vitamin A and it has more Vitamin A than whole wheat flour - carrot has 835ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour and carrots contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Whole wheat flour and carrots contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin, riboflavin, niacin and pantothenic acid. Both whole wheat flour and carrots contain significant amounts of Vitamin B6 and folate.
| Whole Wheat Flour | Carrots | |
|---|---|---|
| Thiamin | 0.297 MG | 0.066 MG |
| Riboflavin | 0.188 MG | 0.058 MG |
| Niacin | 5.347 MG | 0.983 MG |
| Pantothenic acid | 1.011 MG | 0.273 MG |
| Vitamin B6 | 0.191 MG | 0.138 MG |
| Folate | 28 UG | 19 UG |
Minerals
calcium
Whole wheat flour and carrots contain similar amounts of calcium - whole wheat flour has 33mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 11 times more iron than carrot - whole wheat flour has 3.7mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Both whole wheat flour and carrots are high in potassium. Whole wheat flour has 23% more potassium than carrot - whole wheat flour has 394mg of potassium per 100 grams and carrot has 320mg 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 carrots contain significant amounts of lutein + zeaxanthin.
| Whole Wheat Flour | Carrots | |
|---|---|---|
| beta-carotene | 5 UG | 8285 UG |
| lutein + zeaxanthin | 220 UG | 256 UG |
| alpha-carotene | ~ | 3477 UG |
| lycopene | ~ | 1 UG |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Whole Wheat Flour or Carrots .
Note: The specific food items compared are: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Carrots (Carrots, raw) .
Whole Wheat Flour g
()
|
Daily Values (%) |
Carrots 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 whole wheat flour or carrots contain more calories in 100 grams?Whole wheat flour is high in calories and carrot has 90% less calories than whole wheat flour - whole wheat flour has 332 calories in 100g and carrot has 41 calories.
Does whole wheat flour or carrots have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and carrot has 90% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and carrot has 9.6g of carbohydrates.
Does whole wheat flour or carrots contain more iron?
Whole wheat flour is an abundant source of iron and it has 11 times more iron than carrot - whole wheat flour has 3.7mg of iron in 100 grams and carrot has 0.3mg of iron.
Does whole wheat flour or carrots contain more potassium?
Both whole wheat flour and carrots are high in potassium. Whole wheat flour has 20% more potassium than carrot - whole wheat flour has 394mg of potassium in 100 grams and carrot has 320mg of potassium.