Wheat Flour vs. Olive Oil
Nutrition comparison of Wheat Flour and Olive Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
olive oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and olive oil:
- Both wheat flour and olive oil are high in calories.
- Olive oil is an excellent source of Vitamin E.
- Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Wheat flour is a great source of dietary fiber and protein.
- Wheat flour is an excellent source of iron.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Olive Oil (Oil, olive, salad or cooking) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat flour and olive oil are high in calories. Olive oil has 145% more calories than wheat flour - wheat flour has 361 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, wheat flour is heavier in protein, much heavier in carbs and much lighter in fat compared to olive oil per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for olive oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Olive Oil | |
|---|---|---|
| Protein | 14% | ~ |
| Carbohydrates | 82% | ~ |
| Fat | 4% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and olive oil has less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Wheat flour is a great source of dietary fiber and it has more dietary fiber than olive oil - wheat flour has 2.4g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Wheat flour and olive oil contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Wheat flour is a great source of protein and it has more protein than olive oil - wheat flour has 12g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and wheat flour has 98% less saturated fat than olive oil - wheat flour has 0.24g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin A
Wheat flour and olive oil contain similar amounts of Vitamin A - wheat flour has 0.6ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 34 times more Vitamin E than wheat flour - wheat flour has 0.4mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Olive oil has 199 times more Vitamin K than wheat flour - wheat flour has 0.3ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Wheat Flour | Olive Oil | |
|---|---|---|
| Thiamin | 0.812 MG | ~ |
| Riboflavin | 0.512 MG | ~ |
| Niacin | 7.554 MG | ~ |
| Pantothenic acid | 0.438 MG | ~ |
| Vitamin B6 | 0.037 MG | ~ |
| Folate | 183 UG | ~ |
Minerals
calcium
Wheat flour has 14 times more calcium than olive oil - wheat flour has 15mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 688% more iron than olive oil - wheat flour has 4.4mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Wheat flour has 99 times more potassium than olive oil - wheat flour has 100mg of potassium per 100 grams and olive oil has 1mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than wheat flour per 100 grams.
| Wheat Flour | Olive Oil | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.761 G |
| Total | 0.043 G | 0.761 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than wheat flour per 100 grams.
| Wheat Flour | Olive Oil | |
|---|---|---|
| linoleic acid | 0.685 G | 9.762 G |
| other omega 6 | ~ | 0.414 G |
| Total | 0.685 G | 10.176 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: Wheat Flour (Wheat flour, white, bread, enriched) and Olive Oil (Oil, olive, salad or cooking) .
Wheat Flour g
()
|
Daily Values (%) |
Olive Oil 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 wheat flour or olive oil contain more calories in 100 grams?Both wheat flour and olive oil are high in calories. Olive oil has 150% more calories than wheat flour - wheat flour has 361 calories in 100g and olive oil has 884 calories.
Does wheat flour or olive oil have more carbohydrates?
By weight, wheat flour is high in carbohydrates and olive oil has fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and olive oil has no carbs..
Does wheat flour or olive oil contain more iron?
Wheat flour is an abundant source of iron and it has 690% more iron than olive oil - wheat flour has 4.4mg of iron in 100 grams and olive oil has 0.56mg of iron.