Whole Wheat Flour vs. Orange
Nutrition comparison of Whole Wheat Flour and Orange
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
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and orange:
- Both whole wheat flour and orange are high in dietary fiber.
- Orange is a great source of calcium.
- Orange is an excellent source of Vitamin C.
- Whole wheat flour has 7.9 times less sugar than orange.
- Whole wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Whole wheat flour is a great source of protein.
- Whole wheat flour is an excellent source of iron and potassium.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat flour is high in calories and orange has 86% less calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, whole wheat flour is heavier in protein, lighter in carbs and similar to orange for fat. Whole wheat flour has a macronutrient ratio of 11:84:5 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Orange | |
|---|---|---|
| Protein | 11% | 6% |
| Carbohydrates | 84% | 91% |
| Fat | 5% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and orange has 85% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
dietary fiber
Both whole wheat flour and orange are high in dietary fiber. Whole wheat flour has 446% more dietary fiber than orange - whole wheat flour has 13.1g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Whole wheat flour has 7.9 times less sugar than orange - whole wheat flour has 1g of sugar per 100 grams and orange has 9.1g of sugar.
Protein
protein
Whole wheat flour is a great source of protein and it has 12 times more protein than orange - whole wheat flour has 9.6g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both whole wheat flour and orange are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has more Vitamin C than whole wheat flour - orange has 45mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Orange has more Vitamin A than whole wheat flour - orange has 11ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour and orange contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.
Vitamin K
Whole wheat flour and orange contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Whole wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both whole wheat flour and orange contain significant amounts of folate.
| Whole Wheat Flour | Orange | |
|---|---|---|
| Thiamin | 0.297 MG | 0.1 MG |
| Riboflavin | 0.188 MG | 0.04 MG |
| Niacin | 5.347 MG | 0.4 MG |
| Pantothenic acid | 1.011 MG | 0.25 MG |
| Vitamin B6 | 0.191 MG | 0.051 MG |
| Folate | 28 UG | 17 UG |
Minerals
calcium
Orange is a great source of calcium and it has 30% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 40 times more iron than orange - whole wheat flour has 3.7mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Whole wheat flour is an excellent source of potassium and it has 133% more potassium than orange - whole wheat flour has 394mg of potassium per 100 grams and orange has 169mg 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 orange contain significant amounts of lutein + zeaxanthin.
| Whole Wheat Flour | Orange | |
|---|---|---|
| beta-carotene | 5 UG | 71 UG |
| lutein + zeaxanthin | 220 UG | 129 UG |
| alpha-carotene | ~ | 11 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 Orange (Oranges, raw, Florida) .
Whole Wheat Flour g
()
|
Daily Values (%) |
Orange 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 orange contain more calories in 100 grams?Whole wheat flour is high in calories and orange has 90% less calories than whole wheat flour - whole wheat flour has 332 calories in 100g and orange has 46 calories.
Does whole wheat flour or orange have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and orange has 90% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and orange has 11.5g of carbohydrates.
Does whole wheat flour or orange contain more iron?
Whole wheat flour is an abundant source of iron and it has 40 times more iron than orange - whole wheat flour has 3.7mg of iron in 100 grams and orange has 0.09mg of iron.
Does whole wheat flour or orange contain more potassium?
Whole wheat flour is a rich source of potassium and it has 130% more potassium than orange - whole wheat flour has 394mg of potassium in 100 grams and orange has 169mg of potassium.