Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and flour:
Both whole wheat bread and flour are high in calories. Flour has 37% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and flour has 364 calories.
Whole Wheat Bread | Flour | |
---|---|---|
Protein | 20% | 12% |
Carbohydrates | 65% | 86% |
Fat | 14% | 2% |
Alcohol | ~ | ~ |
Both whole wheat bread and flour are high in carbohydrates. Flour has 76% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and flour has 76.3g of carbohydrates.
Both whole wheat bread and flour are high in dietary fiber. Whole wheat bread has 174% more dietary fiber than flour - whole wheat bread has 7.4g of dietary fiber per 100 grams and flour has 2.7g of dietary fiber.
Flour has 22.6 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and flour has 0.27g of sugar.
Both whole wheat bread and flour are high in protein. Whole wheat bread has 29% more protein than flour - whole wheat bread has 13.4g of protein per 100 grams and flour has 10.3g of protein.
Both whole wheat bread and flour are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and flour has 0.16g of saturated fat.
Whole wheat bread and flour contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and flour does not contain significant amounts.
Whole wheat bread and flour contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and flour has 0.06mg of Vitamin E.
Whole wheat bread and flour contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and flour has 0.3ug of Vitamin K.
Whole wheat bread has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both whole wheat bread and flour contain significant amounts of pantothenic acid.
Whole Wheat Bread | Flour | |
---|---|---|
Thiamin | 0.279 MG | 0.12 MG |
Riboflavin | 0.131 MG | 0.04 MG |
Niacin | 4.042 MG | 1.25 MG |
Pantothenic acid | 0.336 MG | 0.438 MG |
Vitamin B6 | 0.263 MG | 0.044 MG |
Folate | 75 UG | 26 UG |
Whole wheat bread is an excellent source of calcium and it has 587% more calcium than flour - whole wheat bread has 103mg of calcium per 100 grams and flour has 15mg of calcium.
Whole wheat bread is a great source of iron and it has 114% more iron than flour - whole wheat bread has 2.5mg of iron per 100 grams and flour has 1.2mg of iron.
Whole wheat bread is a great source of potassium and it has 115% more potassium than flour - whole wheat bread has 230mg of potassium per 100 grams and flour has 107mg of potassium.
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,
Whole Wheat Bread | Flour | |
---|---|---|
beta-carotene | 1 UG | ~ |
lutein + zeaxanthin | 94 UG | 18 UG |
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than flour per 100 grams.
Whole Wheat Bread | Flour | |
---|---|---|
alpha linoleic acid | 0.205 G | 0.022 G |
Total | 0.205 G | 0.022 G |
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than flour per 100 grams.
Whole Wheat Bread | Flour | |
---|---|---|
other omega 6 | 0.002 G | ~ |
linoleic acid | 1.667 G | 0.391 G |
Total | 1.669 G | 0.391 G |
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 Bread (Bread, multi-grain (includes whole-grain)) and Flour (Wheat flour, white, all-purpose, unenriched) .
Whole Wheat 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 % |
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5% | iodine | 5% |
|
UG % | |
MG % |
|
5% | manganese | 5% |
|
MG % | |
UG % |
|
5% | molybdenum | 5% |
|
UG % | |
MG % |
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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 | |||