Wheat Flour vs. Apple
Nutrition comparison of Wheat Flour and Apple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
apple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and apple:
- Both wheat flour and apple are high in dietary fiber.
- Apple has more beta-carotene than wheat flour, however, wheat flour contains more lutein + zeaxanthin than apple.
- Wheat flour has 32.5 times less sugar than apple.
- Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Wheat flour is a great source of protein.
- Wheat flour is an excellent source of iron.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat flour is high in calories and apple has 86% less calories than wheat flour - wheat flour has 361 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, wheat flour is heavier in protein, lighter in carbs and similar to apple for fat. Wheat flour has a macronutrient ratio of 14:82:4 and for apple, 2:96:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Apple | |
|---|---|---|
| Protein | 14% | 2% |
| Carbohydrates | 82% | 96% |
| Fat | 4% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and apple has 81% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Both wheat flour and apple are high in dietary fiber. is very similar to wheat flour for dietary fiber - wheat flour has 2.4g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Wheat flour has 32.5 times less sugar than apple - wheat flour has 0.31g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Wheat flour is a great source of protein and it has 45 times more protein than apple - wheat flour has 12g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both wheat flour and apple are low in saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Apple has more Vitamin C than wheat flour - apple has 4.6mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Vitamin A
Apple and wheat flour contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Wheat flour and apple contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Wheat flour and apple contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both wheat flour and apple contain significant amounts of Vitamin B6.
| Wheat Flour | Apple | |
|---|---|---|
| Thiamin | 0.812 MG | 0.017 MG |
| Riboflavin | 0.512 MG | 0.026 MG |
| Niacin | 7.554 MG | 0.091 MG |
| Pantothenic acid | 0.438 MG | 0.061 MG |
| Vitamin B6 | 0.037 MG | 0.041 MG |
| Folate | 183 UG | 3 UG |
Minerals
calcium
Wheat flour has 150% more calcium than apple - wheat flour has 15mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 35 times more iron than apple - wheat flour has 4.4mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Wheat flour and apple contain similar amounts of potassium - wheat flour has 100mg of potassium per 100 grams and apple has 107mg 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, apple has more beta-carotene than wheat flour per 100 grams, however, wheat flour contains more lutein + zeaxanthin than apple per 100 grams.
| Wheat Flour | Apple | |
|---|---|---|
| beta-carotene | 1 UG | 27 UG |
| lutein + zeaxanthin | 79 UG | 29 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat flour has more alpha linoleic acid (ALA) than apple per 100 grams.
| Wheat Flour | Apple | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.009 G |
| Total | 0.043 G | 0.009 G |
omega 6s
Comparing omega-6 fatty acids, wheat flour has more linoleic acid than apple per 100 grams.
| Wheat Flour | Apple | |
|---|---|---|
| linoleic acid | 0.685 G | 0.043 G |
| Total | 0.685 G | 0.043 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 Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) .
Wheat Flour g
()
|
Daily Values (%) |
Apple 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 apple contain more calories in 100 grams?Wheat flour is high in calories and apple has 90% less calories than wheat flour - wheat flour has 361 calories in 100g and apple has 52 calories.
Does wheat flour or apple have more carbohydrates?
By weight, wheat flour is high in carbohydrates and apple has 80% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and apple has 13.8g of carbohydrates.
Does wheat flour or apple contain more iron?
Wheat flour is an abundant source of iron and it has 35 times more iron than apple - wheat flour has 4.4mg of iron in 100 grams and apple has 0.12mg of iron.