Baking Powder vs. Flour
Nutrition comparison of Baking Powder and Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
baking powder
versus
flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in baking powder and flour:
- Both flour and baking powder are high in carbohydrates and dietary fiber.
- Baking powder is an excellent source of calcium, iron and potassium.
- Flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Flour is a great source of protein.
USDA sources for nutritional information: Baking Powder (Leavening agents, baking powder, low-sodium) and Flour (Wheat flour, white, all-purpose, unenriched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flour is high in calories and baking powder has 73% less calories than flour - flour has 364 calories per 100 grams and baking powder has 97 calories.
For macronutrient ratios, baking powder is lighter in protein, heavier in carbs and similar to flour for fat. Baking powder has a macronutrient ratio of 0:100:0 and for flour, 12:86:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Baking Powder | Flour | |
|---|---|---|
| Protein | ~ | 12% |
| Carbohydrates | 100% | 86% |
| Fat | ~ | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Both flour and baking powder are high in carbohydrates. Flour has 63% more carbohydrates than baking powder - flour has 76.3g of total carbs per 100 grams and baking powder has 46.9g of carbohydrates.
dietary fiber
Both flour and baking powder are high in dietary fiber. Flour has 23% more dietary fiber than baking powder - flour has 2.7g of dietary fiber per 100 grams and baking powder has 2.2g of dietary fiber.
sugar
Flour and baking powder contain similar amounts of sugar - flour has 0.27g of sugar per 100 grams and baking powder does not contain significant amounts.
Protein
protein
Flour is a great source of protein and it has 102 times more protein than baking powder - flour has 10.3g of protein per 100 grams and baking powder has 0.1g of protein.
Fat
saturated fat
Both flour and baking powder are low in saturated fat - flour has 0.16g of saturated fat per 100 grams and baking powder has 0.07g of saturated fat.
Vitamins
Vitamin E
Flour and baking powder contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and baking powder does not contain significant amounts.
Vitamin K
Flour and baking powder contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and baking powder does not contain significant amounts.
The B Vitamins
Flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Baking Powder | Flour | |
|---|---|---|
| Thiamin | ~ | 0.12 MG |
| Riboflavin | ~ | 0.04 MG |
| Niacin | ~ | 1.25 MG |
| Pantothenic acid | ~ | 0.438 MG |
| Vitamin B6 | ~ | 0.044 MG |
| Folate | ~ | 26 UG |
Minerals
calcium
Baking powder is an excellent source of calcium and it has 287 times more calcium than flour - flour has 15mg of calcium per 100 grams and baking powder has 4332mg of calcium.
iron
Baking powder is an excellent source of iron and it has 598% more iron than flour - flour has 1.2mg of iron per 100 grams and baking powder has 8.2mg of iron.
potassium
Baking powder is an excellent source of potassium and it has 93 times more potassium than flour - flour has 107mg of potassium per 100 grams and baking powder has 10100mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both baking powder and flour contain significant amounts of alpha linoleic acid (ALA).
| Baking Powder | Flour | |
|---|---|---|
| alpha linoleic acid | 0.029 G | 0.022 G |
| Total | 0.029 G | 0.022 G |
omega 6s
Comparing omega-6 fatty acids, flour has more linoleic acid than baking powder per 100 grams.
| Baking Powder | Flour | |
|---|---|---|
| linoleic acid | 0.09 G | 0.391 G |
| Total | 0.09 G | 0.391 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: Baking Powder (Leavening agents, baking powder, low-sodium) and Flour (Wheat flour, white, all-purpose, unenriched) .
Baking Powder g
()
|
Daily Values (%) |
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 flour or baking powder contain more calories in 100 grams?Flour is high in calories and baking powder has 70% less calories than flour - flour has 364 calories in 100g and baking powder has 97 calories.
Does flour or baking powder have more carbohydrates?
By weight, both flour and baking powder are high in carbohydrates. flour has 60% more carbohydrates than baking powder - flour has 76.3g of carbs for 100g and baking powder has 46.9g of carbohydrates.
Does flour or baking powder contain more calcium?
Baking powder is a rich source of calcium and it has 287 times more calcium than flour - flour has 15mg of calcium in 100 grams and baking powder has 4332mg of calcium.
Does flour or baking powder contain more iron?
Baking powder is an abundant source of iron and it has 600% more iron than flour - flour has 1.2mg of iron in 100 grams and baking powder has 8.2mg of iron.
Does flour or baking powder contain more potassium?
Baking powder is a rich source of potassium and it has 93 times more potassium than flour - flour has 107mg of potassium in 100 grams and baking powder has 10100mg of potassium.