Flour vs. White Sugar
Nutrition comparison of Flour and White Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flour
versus
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and white sugar:
- Both white sugar and flour are high in calories and carbohydrates.
- Flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Flour is a great source of dietary fiber and protein.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white sugar and flour are high in calories. White sugar has a little more calories (6%) than flour by weight - white sugar has 387 calories per 100 grams and flour has 364 calories.
For macronutrient ratios, flour is heavier in protein, lighter in carbs and similar to white sugar for fat. Flour has a macronutrient ratio of 12:86:3 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | White Sugar | |
|---|---|---|
| Protein | 12% | ~ |
| Carbohydrates | 86% | 100% |
| Fat | 3% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both white sugar and flour are high in carbohydrates. White sugar has 31% more carbohydrates than flour - white sugar has 100g of total carbs per 100 grams and flour has 76.3g of carbohydrates.
dietary fiber
Flour is a great source of dietary fiber and it has more dietary fiber than white sugar - flour has 2.7g of dietary fiber per 100 grams and white sugar does not contain significant amounts.
sugar
White sugar is high in sugar and flour has 100% less sugar than white sugar - white sugar has 99.8g of sugar per 100 grams and flour has 0.27g of sugar.
Protein
protein
Flour is a great source of protein and it has more protein than white sugar - flour has 10.3g of protein per 100 grams and white sugar does not contain significant amounts.
Fat
saturated fat
Both flour and white sugar are low in saturated fat - flour has 0.16g of saturated fat per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin E
Flour and white sugar contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and white sugar does not contain significant amounts.
Vitamin K
Flour and white sugar contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
Flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both flour and white sugar contain significant amounts of riboflavin.
| Flour | White Sugar | |
|---|---|---|
| Thiamin | 0.12 MG | ~ |
| Riboflavin | 0.04 MG | 0.019 MG |
| Niacin | 1.25 MG | ~ |
| Pantothenic acid | 0.438 MG | ~ |
| Vitamin B6 | 0.044 MG | ~ |
| Folate | 26 UG | ~ |
Minerals
calcium
Flour has 14 times more calcium than white sugar - white sugar has 1mg of calcium per 100 grams and flour has 15mg of calcium.
iron
Flour has 22 times more iron than white sugar - white sugar has 0.05mg of iron per 100 grams and flour has 1.2mg of iron.
potassium
Flour has 52 times more potassium than white sugar - white sugar has 2mg of potassium per 100 grams and flour has 107mg of potassium.
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 Flour or White Sugar .
Note: The specific food items compared are: Flour (Wheat flour, white, all-purpose, unenriched) and White Sugar (Sugar, granulated) .
Flour g
()
|
Daily Values (%) |
White Sugar 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 sugar or flour contain more calories in 100 grams?Both white sugar and flour are high in calories. White sugar has a little more calories ( 10%) than flour by weight - white sugar has 387 calories in 100g and flour has 364 calories.
Does white sugar or flour have more carbohydrates?
By weight, both white sugar and flour are high in carbohydrates. white sugar has 30% more carbohydrates than flour - white sugar has 100g of carbs for 100g and flour has 76.3g of carbohydrates.