Wheat Flour vs. Basil
Nutrition comparison of Wheat Flour and Basil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
basil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and basil:
- Both wheat flour and basil are high in iron.
- Basil is a great source of Vitamin C and potassium.
- Basil is an excellent source of Vitamin A, Vitamin K and calcium.
- Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and folate, however, basil contains more Vitamin B6.
- Wheat flour is a great source of dietary fiber and protein.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Basil (Basil, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat flour is high in calories and basil has 94% less calories than wheat flour - wheat flour has 361 calories per 100 grams and basil has 23 calories.
For macronutrient ratios, wheat flour is much lighter in protein, much heavier in carbs and lighter in fat compared to basil per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for basil, 44:37:19 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Basil | |
|---|---|---|
| Protein | 14% | 44% |
| Carbohydrates | 82% | 37% |
| Fat | 4% | 19% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and basil has 96% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and basil has 2.7g of carbohydrates.
dietary fiber
Wheat flour is a great source of dietary fiber and it has 50% more dietary fiber than basil - wheat flour has 2.4g of dietary fiber per 100 grams and basil has 1.6g of dietary fiber.
sugar
Wheat flour and basil contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and basil has 0.3g of sugar.
Protein
protein
Wheat flour is a great source of protein and it has 280% more protein than basil - wheat flour has 12g of protein per 100 grams and basil has 3.2g of protein.
Fat
saturated fat
Both wheat flour and basil are low in saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and basil has 0.04g of saturated fat.
Vitamins
Vitamin C
Basil is a great source of Vitamin C and it has more Vitamin C than wheat flour - basil has 18mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Vitamin A
Basil is an excellent source of Vitamin A and it has more Vitamin A than wheat flour - basil has 264ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Wheat flour and basil contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and basil has 0.8mg of Vitamin E.
Vitamin K
Basil is an excellent source of Vitamin K and it has 1381 times more Vitamin K than wheat flour - wheat flour has 0.3ug of Vitamin K per 100 grams and basil has 414.8ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and folate, however, basil contains more Vitamin B6.
| Wheat Flour | Basil | |
|---|---|---|
| Thiamin | 0.812 MG | 0.034 MG |
| Riboflavin | 0.512 MG | 0.076 MG |
| Niacin | 7.554 MG | 0.902 MG |
| Pantothenic acid | 0.438 MG | 0.209 MG |
| Vitamin B6 | 0.037 MG | 0.155 MG |
| Folate | 183 UG | 68 UG |
Minerals
calcium
Basil is an excellent source of calcium and it has 10 times more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and basil has 177mg of calcium.
iron
Both wheat flour and basil are high in iron. Wheat flour has 39% more iron than basil - wheat flour has 4.4mg of iron per 100 grams and basil has 3.2mg of iron.
potassium
Basil is a great source of potassium and it has 195% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and basil has 295mg 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 | Basil | |
|---|---|---|
| beta-carotene | 1 UG | 3142 UG |
| lutein + zeaxanthin | 79 UG | 5650 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, basil has more alpha linoleic acid (ALA) than wheat flour per 100 grams.
| Wheat Flour | Basil | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.316 G |
| Total | 0.043 G | 0.316 G |
omega 6s
Comparing omega-6 fatty acids, wheat flour has more linoleic acid than basil per 100 grams.
| Wheat Flour | Basil | |
|---|---|---|
| linoleic acid | 0.685 G | 0.073 G |
| Total | 0.685 G | 0.073 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 Basil .
Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Basil (Basil, fresh) .
Wheat Flour g
()
|
Daily Values (%) |
Basil 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 % |
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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 % |
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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 % |
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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 basil contain more calories in 100 grams?Wheat flour is high in calories and basil has 90% less calories than wheat flour - wheat flour has 361 calories in 100g and basil has 23 calories.
Is wheat flour or basil better for protein?
Wheat flour is a great source of protein and it has 280% more protein than basil - wheat flour has 12g of protein per 100 grams and basil has 3.2g of protein.
Does wheat flour or basil have more carbohydrates?
By weight, wheat flour is high in carbohydrates and basil has 100% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and basil has 2.7g of carbohydrates.
Does wheat flour or basil contain more calcium?
Basil is a rich source of calcium and it has 10 times more calcium than wheat flour - wheat flour has 15mg of calcium in 100 grams and basil has 177mg of calcium.
Does wheat flour or basil contain more iron?
Both wheat flour and basil are high in iron. Wheat flour has 40% more iron than basil - wheat flour has 4.4mg of iron in 100 grams and basil has 3.2mg of iron.