Whole Wheat Flour vs. Red Bell Pepper

Nutrition comparison of Whole Wheat Flour and Red Bell Pepper

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 red bell pepper (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in whole wheat flour and red bell pepper:

  • Both whole wheat flour and red bell pepper are high in dietary fiber and potassium.
  • Red bell pepper has more beta-carotene than whole wheat flour, however, whole wheat flour contains more lutein + zeaxanthin than red bell pepper.
  • Red bell pepper is an excellent source of Vitamin A and Vitamin C.
  • Whole wheat flour has more thiamin, riboflavin, niacin and pantothenic acid.
  • Whole wheat flour is a great source of protein.
  • Whole wheat flour is an excellent source of iron.
Detailed nutritional comparison of whole wheat flour and red bell pepper is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.

Image of Whole Wheat Flour src
Image of Red Bell Pepper src

Calories and Carbs

calories

Whole wheat flour is high in calories and red bell pepper has 92% less calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and red bell pepper has 26 calories.

For macronutrient ratios, whole wheat flour is heavier in carbs and similar to red bell pepper for protein and fat. Whole wheat flour has a macronutrient ratio of 11:84:5 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Flour Red Bell Pepper
Protein 11% 13%
Carbohydrates 84% 79%
Fat 5% 8%
Alcohol ~ ~

carbohydrates

Whole wheat flour is high in carbohydrates and red bell pepper has 92% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and red bell pepper has 6g of carbohydrates.

dietary fiber

Both whole wheat flour and red bell pepper are high in dietary fiber. Whole wheat flour has 524% more dietary fiber than red bell pepper - whole wheat flour has 13.1g of dietary fiber per 100 grams and red bell pepper has 2.1g of dietary fiber.

sugar

Whole wheat flour and red bell pepper contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and red bell pepper has 4.2g of sugar.

Protein

protein

Whole wheat flour is a great source of protein and it has 871% more protein than red bell pepper - whole wheat flour has 9.6g of protein per 100 grams and red bell pepper has 0.99g of protein.

Fat

saturated fat

Both whole wheat flour and red bell pepper are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and red bell pepper has 0.06g of saturated fat.

Vitamins

Vitamin C

Red bell pepper is an excellent source of Vitamin C and it has more Vitamin C than whole wheat flour - red bell pepper has 127.7mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.

Vitamin A

Red bell pepper is an excellent source of Vitamin A and it has more Vitamin A than whole wheat flour - red bell pepper has 157ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.

Vitamin E

Whole wheat flour and red bell pepper contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and red bell pepper has 1.6mg of Vitamin E.

Vitamin K

Whole wheat flour and red bell pepper contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and red bell pepper has 4.9ug of Vitamin K.

The B Vitamins

Whole wheat flour has more thiamin, riboflavin, niacin and pantothenic acid. Both whole wheat flour and red bell pepper contain significant amounts of Vitamin B6 and folate.

Whole Wheat Flour Red Bell Pepper
Thiamin 0.297 MG 0.054 MG
Riboflavin 0.188 MG 0.085 MG
Niacin 5.347 MG 0.979 MG
Pantothenic acid 1.011 MG 0.317 MG
Vitamin B6 0.191 MG 0.291 MG
Folate 28 UG 46 UG

Minerals

calcium

Whole wheat flour has 371% more calcium than red bell pepper - whole wheat flour has 33mg of calcium per 100 grams and red bell pepper has 7mg of calcium.

iron

Whole wheat flour is an excellent source of iron and it has 763% more iron than red bell pepper - whole wheat flour has 3.7mg of iron per 100 grams and red bell pepper has 0.43mg of iron.

potassium

Both whole wheat flour and red bell pepper are high in potassium. Whole wheat flour has 87% more potassium than red bell pepper - whole wheat flour has 394mg of potassium per 100 grams and red bell pepper has 211mg 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, red bell pepper has more beta-carotene than whole wheat flour per 100 grams, however, whole wheat flour contains more lutein + zeaxanthin than red bell pepper per 100 grams.

Whole Wheat Flour Red Bell Pepper
beta-carotene 5 UG 1624 UG
lutein + zeaxanthin 220 UG 51 UG
alpha-carotene ~ 20 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 Red Bell Pepper (Peppers, sweet, red, raw) .

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FAQ

Does whole wheat flour or red bell pepper contain more calories in 100 grams?
Whole wheat flour is high in calories and red bell pepper has 90% less calories than whole wheat flour - whole wheat flour has 332 calories in 100g and red bell pepper has 26 calories.

Does whole wheat flour or red bell pepper have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and red bell pepper has 90% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and red bell pepper has 6g of carbohydrates.

Does whole wheat flour or red bell pepper contain more iron?
Whole wheat flour is an abundant source of iron and it has 760% more iron than red bell pepper - whole wheat flour has 3.7mg of iron in 100 grams and red bell pepper has 0.43mg of iron.

Does whole wheat flour or red bell pepper contain more potassium?
Both whole wheat flour and red bell pepper are high in potassium. Whole wheat flour has 90% more potassium than red bell pepper - whole wheat flour has 394mg of potassium in 100 grams and red bell pepper has 211mg of potassium.