Whole Wheat Flour vs. Milk
Nutrition comparison of Whole Wheat Flour and Milk
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
milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and milk:
- Milk is an excellent source of calcium.
- Whole wheat flour has 3.9 times less sugar than milk.
- Whole wheat flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, milk contains more Vitamin B12.
- Whole wheat flour is a great source of protein.
- Whole wheat flour is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat flour is high in calories and milk has 85% less calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, whole wheat flour is lighter in protein, much heavier in carbs and much lighter in fat compared to milk per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for milk, 27:38:35 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Milk | |
|---|---|---|
| Protein | 11% | 27% |
| Carbohydrates | 84% | 38% |
| Fat | 5% | 35% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and milk has 94% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
dietary fiber
Whole wheat flour is an excellent source of dietary fiber and it has more dietary fiber than milk - whole wheat flour has 13.1g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Whole wheat flour has 3.9 times less sugar than milk - whole wheat flour has 1g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Whole wheat flour is a great source of protein and it has 191% more protein than milk - whole wheat flour has 9.6g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Whole wheat flour and milk contain similar amounts of saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and whole wheat flour are low in trans fat - milk has 0.09g of trans fat per 100 grams and whole wheat flour does not contain significant amounts.
cholesterol
Both milk and whole wheat flour are low in cholesterol - milk has 8mg of cholesterol per 100 grams and whole wheat flour does not contain significant amounts.
Vitamins
Vitamin C
Milk and whole wheat flour contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Milk has more Vitamin A than whole wheat flour - milk has 55ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin D
Milk has more Vitamin D than whole wheat flour - milk has 49iu of Vitamin D per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour and milk contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Whole wheat flour and milk contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, milk contains more Vitamin B12. Both whole wheat flour and milk contain significant amounts of riboflavin.
| Whole Wheat Flour | Milk | |
|---|---|---|
| Thiamin | 0.297 MG | 0.039 MG |
| Riboflavin | 0.188 MG | 0.185 MG |
| Niacin | 5.347 MG | 0.092 MG |
| Pantothenic acid | 1.011 MG | 0.356 MG |
| Vitamin B6 | 0.191 MG | 0.038 MG |
| Folate | 28 UG | 5 UG |
| Vitamin B12 | ~ | 0.53 UG |
Minerals
calcium
Milk is an excellent source of calcium and it has 264% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 184 times more iron than milk - whole wheat flour has 3.7mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Whole wheat flour is an excellent source of potassium and it has 181% more potassium than milk - whole wheat flour has 394mg of potassium per 100 grams and milk has 140mg 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 whole wheat flour and milk contain small amounts of beta-carotene.
| Whole Wheat Flour | Milk | |
|---|---|---|
| beta-carotene | 5 UG | 4 UG |
| lutein + zeaxanthin | 220 UG | ~ |
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 Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) .
Whole Wheat Flour g
()
|
Daily Values (%) |
Milk 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 milk contain more calories in 100 grams?Whole wheat flour is high in calories and milk has 90% less calories than whole wheat flour - whole wheat flour has 332 calories in 100g and milk has 50 calories.
Does whole wheat flour or milk have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and milk has 90% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and milk has 4.8g of carbohydrates.
Does whole wheat flour or milk contain more calcium?
Milk is a rich source of calcium and it has 260% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium in 100 grams and milk has 120mg of calcium.
Does whole wheat flour or milk contain more iron?
Whole wheat flour is an abundant source of iron and it has 184 times more iron than milk - whole wheat flour has 3.7mg of iron in 100 grams and milk has 0.02mg of iron.
Does whole wheat flour or milk contain more potassium?
Whole wheat flour is a rich source of potassium and it has 180% more potassium than milk - whole wheat flour has 394mg of potassium in 100 grams and milk has 140mg of potassium.