Wheat Flour vs. Avocado

Nutrition comparison of Wheat Flour and Avocado

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of wheat flour versus avocado (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in wheat flour and avocado:

  • Both wheat flour and avocado are high in calories and dietary fiber.
  • Avocado has signficantly more Vitamin C than wheat flour.
  • Avocado is an excellent source of potassium.
  • Wheat flour has 7.7 times less saturated fat than avocado.
  • Wheat flour has more thiamin, riboflavin, niacin and folate, however, avocado contains more pantothenic acid and Vitamin B6.
  • Wheat flour is a great source of protein.
  • Wheat flour is an excellent source of iron.
Detailed nutritional comparison of wheat flour and avocado 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: Wheat Flour (Wheat flour, white, bread, enriched) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.

Image of Wheat Flour src
Image of Avocado src

Calories and Carbs

calories

Both wheat flour and avocado are high in calories. Wheat flour has 116% more calories than avocado - wheat flour has 361 calories per 100 grams and avocado has 167 calories.

For macronutrient ratios, wheat flour is heavier in protein, much heavier in carbs and much lighter in fat compared to avocado per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Flour Avocado
Protein 14% 4%
Carbohydrates 82% 19%
Fat 4% 77%
Alcohol ~ ~

carbohydrates

Wheat flour is high in carbohydrates and avocado has 88% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.

dietary fiber

Both wheat flour and avocado are high in dietary fiber. Avocado has 183% more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.

sugar

Wheat flour and avocado contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and avocado has 0.3g of sugar.

Protein

protein

Wheat flour is a great source of protein and it has 511% more protein than avocado - wheat flour has 12g of protein per 100 grams and avocado has 2g of protein.

Fat

saturated fat

Wheat flour has 7.7 times less saturated fat than avocado - wheat flour has 0.24g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.

Vitamins

Vitamin C

Avocado has signficantly more Vitamin C than wheat flour - avocado has 8.8mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.

Vitamin A

Avocado has more Vitamin A than wheat flour - avocado has 7ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.

Vitamin E

Avocado has 393% more Vitamin E than wheat flour - wheat flour has 0.4mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.

Vitamin K

Avocado has 69 times more Vitamin K than wheat flour - wheat flour has 0.3ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.

The B Vitamins

Wheat flour has more thiamin, riboflavin, niacin and folate, however, avocado contains more pantothenic acid and Vitamin B6.

Wheat Flour Avocado
Thiamin 0.812 MG 0.075 MG
Riboflavin 0.512 MG 0.143 MG
Niacin 7.554 MG 1.912 MG
Pantothenic acid 0.438 MG 1.463 MG
Vitamin B6 0.037 MG 0.287 MG
Folate 183 UG 89 UG

Minerals

calcium

Wheat flour and avocado contain similar amounts of calcium - wheat flour has 15mg of calcium per 100 grams and avocado has 13mg of calcium.

iron

Wheat flour is an excellent source of iron and it has 623% more iron than avocado - wheat flour has 4.4mg of iron per 100 grams and avocado has 0.61mg of iron.

potassium

Avocado is an excellent source of potassium and it has 407% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and avocado has 507mg 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,

Wheat Flour Avocado
beta-carotene 1 UG 63 UG
lutein + zeaxanthin 79 UG 271 UG
alpha-carotene ~ 24 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than wheat flour per 100 grams.

Wheat Flour Avocado
alpha linoleic acid 0.043 G 0.125 G
Total 0.043 G 0.125 G

omega 6s

Comparing omega-6 fatty acids, avocado has more linoleic acid than wheat flour per 100 grams.

Wheat Flour Avocado
linoleic acid 0.685 G 1.674 G
other omega 6 ~ 0.015 G
Total 0.685 G 1.689 G


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Wheat Flour or Avocado .

Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Avocado (Avocados, raw, California) .

Wheat Flour g

()
Daily Values (%)

Avocado g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does wheat flour or avocado contain more calories in 100 grams?
Both wheat flour and avocado are high in calories. Wheat flour has 120% more calories than avocado - wheat flour has 361 calories in 100g and avocado has 167 calories.

Does wheat flour or avocado have more carbohydrates?
By weight, wheat flour is high in carbohydrates and avocado has 90% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and avocado has 8.6g of carbohydrates.

Does wheat flour or avocado contain more iron?
Wheat flour is an abundant source of iron and it has 620% more iron than avocado - wheat flour has 4.4mg of iron in 100 grams and avocado has 0.61mg of iron.

Does wheat flour or avocado contain more potassium?
Avocado is a rich source of potassium and it has 410% more potassium than wheat flour - wheat flour has 100mg of potassium in 100 grams and avocado has 507mg of potassium.