White Bread vs. Flour
Nutrition comparison of White Bread and Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and flour:
- Both white bread and flour are high in calories, carbohydrates, dietary fiber and protein.
- Flour has 17.5 times less sugar than white bread.
- White bread has more thiamin, riboflavin, niacin and folate.
- White bread is an excellent source of calcium and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Flour (Wheat flour, white, all-purpose, unenriched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and flour are high in calories. Flour has 53% more calories than white bread - white bread has 238 calories per 100 grams and flour has 364 calories.
For macronutrient ratios, white bread is heavier in protein, lighter in carbs and heavier in fat compared to flour per calorie. White bread has a macronutrient ratio of 18:74:8 and for flour, 12:86:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Flour | |
|---|---|---|
| Protein | 18% | 12% |
| Carbohydrates | 74% | 86% |
| Fat | 8% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Both white bread and flour are high in carbohydrates. Flour has 74% more carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and flour has 76.3g of carbohydrates.
dietary fiber
Both white bread and flour are high in dietary fiber. White bread has 241% more dietary fiber than flour - white bread has 9.2g of dietary fiber per 100 grams and flour has 2.7g of dietary fiber.
sugar
Flour has 17.5 times less sugar than white bread - white bread has 5g of sugar per 100 grams and flour has 0.27g of sugar.
Protein
protein
Both white bread and flour are high in protein. White bread is very similar to flour for protein - white bread has 10.7g of protein per 100 grams and flour has 10.3g of protein.
Fat
saturated fat
Both white bread and flour are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and flour has 0.16g of saturated fat.
trans fat
Both white bread and flour are low in trans fat - white bread has 0.03g of trans fat per 100 grams and flour does not contain significant amounts.
Vitamins
Vitamin A
White bread and flour contain similar amounts of Vitamin A - white bread has 1.2ug of Vitamin A per 100 grams and flour does not contain significant amounts.
Vitamin E
White bread and flour contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and flour has 0.06mg of Vitamin E.
Vitamin K
White bread and flour contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and flour has 0.3ug of Vitamin K.
The B Vitamins
White bread has more thiamin, riboflavin, niacin and folate. Both white bread and flour contain significant amounts of pantothenic acid and Vitamin B6.
| White Bread | Flour | |
|---|---|---|
| Thiamin | 0.51 MG | 0.12 MG |
| Riboflavin | 0.255 MG | 0.04 MG |
| Niacin | 4.455 MG | 1.25 MG |
| Pantothenic acid | 0.455 MG | 0.438 MG |
| Vitamin B6 | 0.08 MG | 0.044 MG |
| Folate | 127 UG | 26 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 44 times more calcium than flour - white bread has 684mg of calcium per 100 grams and flour has 15mg of calcium.
iron
White bread is an excellent source of iron and it has 318% more iron than flour - white bread has 4.9mg of iron per 100 grams and flour has 1.2mg of iron.
potassium
White bread and flour contain similar amounts of potassium - white bread has 127mg of potassium per 100 grams and flour has 107mg 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 white bread and flour contain significant amounts of lutein + zeaxanthin.
| White Bread | Flour | |
|---|---|---|
| beta-carotene | 2 UG | ~ |
| lutein + zeaxanthin | 25 UG | 18 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bread has more alpha linoleic acid (ALA) than flour per 100 grams.
| White Bread | Flour | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.022 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.022 G |
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than flour per 100 grams.
| White Bread | Flour | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 0.391 G |
| Total | 0.881 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: White Bread (Bread, white wheat) and Flour (Wheat flour, white, all-purpose, unenriched) .
White Bread 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 white bread or flour contain more calories in 100 grams?Both white bread and flour are high in calories. Flour has 50% more calories than white bread - white bread has 238 calories in 100g and flour has 364 calories.
Does white bread or flour have more carbohydrates?
By weight, both white bread and flour are high in carbohydrates. flour has 70% more carbohydrates than white bread - white bread has 43.9g of carbs for 100g and flour has 76.3g of carbohydrates.
Does white bread or flour contain more calcium?
White bread is a rich source of calcium and it has 44 times more calcium than flour - white bread has 684mg of calcium in 100 grams and flour has 15mg of calcium.
Does white bread or flour contain more iron?
White bread is an abundant source of iron and it has 320% more iron than flour - white bread has 4.9mg of iron in 100 grams and flour has 1.2mg of iron.