Whole Wheat Flour vs. Chicken
Nutrition comparison of Whole Wheat Flour and Cooked Chicken
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
cooked
chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and chicken:
- Both whole wheat flour and chicken are high in calories, potassium and protein.
- Whole wheat flour has 6.2 times less saturated fat than chicken.
- Whole wheat flour has more thiamin and folate, however, chicken contains more Vitamin B6 and Vitamin B12.
- Whole wheat flour has signficantly less cholesterol than chicken.
- Whole wheat flour is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat flour and chicken are high in calories. Whole wheat flour has 76% more calories than chicken - whole wheat flour has 332 calories per 100 grams and chicken has 189 calories.
For macronutrient ratios, whole wheat flour is much lighter in protein, much heavier in carbs and much lighter in fat compared to chicken per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for chicken, 49:0:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Chicken | |
|---|---|---|
| Protein | 11% | 49% |
| Carbohydrates | 84% | ~ |
| Fat | 5% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and chicken has less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Whole wheat flour is an excellent source of dietary fiber and it has more dietary fiber than chicken - whole wheat flour has 13.1g of dietary fiber per 100 grams and chicken does not contain significant amounts.
sugar
Chicken has less sugar than whole wheat flour - whole wheat flour has 1g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Both whole wheat flour and chicken are high in protein. Chicken has 142% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and chicken has 23.3g of protein.
Fat
saturated fat
Whole wheat flour has 6.2 times less saturated fat than chicken - whole wheat flour has 0.43g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.
trans fat
Both chicken and whole wheat flour are low in trans fat - chicken has 0.09g of trans fat per 100 grams and whole wheat flour does not contain significant amounts.
cholesterol
Whole wheat flour has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and whole wheat flour does not contain significant amounts.
Vitamins
Vitamin A
Whole wheat flour and chicken contain similar amounts of Vitamin A - whole wheat flour has 2.7ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin E
Whole wheat flour and chicken contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and chicken has 0.39mg of Vitamin E.
Vitamin K
Whole wheat flour and chicken contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and chicken has 2.1ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin and folate, however, chicken contains more Vitamin B6 and Vitamin B12. Both whole wheat flour and chicken contain significant amounts of riboflavin, niacin and pantothenic acid.
| Whole Wheat Flour | Chicken | |
|---|---|---|
| Thiamin | 0.297 MG | 0.121 MG |
| Riboflavin | 0.188 MG | 0.302 MG |
| Niacin | 5.347 MG | 7.107 MG |
| Pantothenic acid | 1.011 MG | 1.327 MG |
| Vitamin B6 | 0.191 MG | 0.538 MG |
| Folate | 28 UG | 2 UG |
| Vitamin B12 | ~ | 0.51 UG |
Minerals
calcium
Whole wheat flour has 313% more calcium than chicken - whole wheat flour has 33mg of calcium per 100 grams and chicken has 8mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 299% more iron than chicken - whole wheat flour has 3.7mg of iron per 100 grams and chicken has 0.93mg of iron.
potassium
Both whole wheat flour and chicken are high in potassium. Chicken has 72% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium per 100 grams and chicken has 677mg of potassium.
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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) .
Whole Wheat Flour g
()
|
Daily Values (%) |
Cooked Chicken 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 chicken contain more calories in 100 grams?Both whole wheat flour and chicken are high in calories. Whole wheat flour has 80% more calories than chicken - whole wheat flour has 332 calories in 100g and chicken has 189 calories.
Is whole wheat flour or chicken better for protein?
Both whole wheat flour and chicken are high in protein. Chicken has 140% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and chicken has 23.3g of protein.
Does whole wheat flour or chicken have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and chicken has fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and chicken has no carbs..
Does whole wheat flour or chicken contain more iron?
Whole wheat flour is an abundant source of iron and it has 300% more iron than chicken - whole wheat flour has 3.7mg of iron in 100 grams and chicken has 0.93mg of iron.
Does whole wheat flour or chicken contain more potassium?
Both whole wheat flour and chicken are high in potassium. Chicken has 70% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium in 100 grams and chicken has 677mg of potassium.