Wheat Flour vs. Beets
Nutrition comparison of Wheat Flour and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and beets:
- Both wheat flour and beets are high in dietary fiber.
- Beet is an excellent source of potassium.
- Wheat flour has 20.8 times less sugar than beet.
- Wheat flour has more thiamin, riboflavin, niacin and pantothenic acid.
- 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 Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat flour is high in calories and beet has 88% less calories than wheat flour - wheat flour has 361 calories per 100 grams and beet has 43 calories.
For macronutrient ratios, wheat flour is similar to beets for protein, carbs and fat. Wheat flour has a macronutrient ratio of 14:82:4 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Beets | |
|---|---|---|
| Protein | 14% | 14% |
| Carbohydrates | 82% | 83% |
| Fat | 4% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and beet has 87% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and beet has 9.6g of carbohydrates.
dietary fiber
Both wheat flour and beets are high in dietary fiber. Wheat flour is very similar to wheat flour for dietary fiber - wheat flour has 2.4g of dietary fiber per 100 grams and beet has 2.8g of dietary fiber.
sugar
Wheat flour has 20.8 times less sugar than beet - wheat flour has 0.31g of sugar per 100 grams and beet has 6.8g of sugar.
Protein
protein
Wheat flour is a great source of protein and it has 644% more protein than beet - wheat flour has 12g of protein per 100 grams and beet has 1.6g of protein.
Fat
saturated fat
Both wheat flour and beets are low in saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and beet has 0.03g of saturated fat.
Vitamins
Vitamin C
Beet has more Vitamin C than wheat flour - beet has 4.9mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Vitamin A
Beets and wheat flour contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Wheat flour and beets contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and beet has 0.04mg of Vitamin E.
Vitamin K
Wheat flour and beets contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and beet has 0.2ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin and pantothenic acid. Both wheat flour and beets contain significant amounts of Vitamin B6 and folate.
| Wheat Flour | Beets | |
|---|---|---|
| Thiamin | 0.812 MG | 0.031 MG |
| Riboflavin | 0.512 MG | 0.04 MG |
| Niacin | 7.554 MG | 0.334 MG |
| Pantothenic acid | 0.438 MG | 0.155 MG |
| Vitamin B6 | 0.037 MG | 0.067 MG |
| Folate | 183 UG | 109 UG |
Minerals
calcium
Wheat flour and beets contain similar amounts of calcium - wheat flour has 15mg of calcium per 100 grams and beet has 16mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 451% more iron than beet - wheat flour has 4.4mg of iron per 100 grams and beet has 0.8mg of iron.
potassium
Beet is an excellent source of potassium and it has 225% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and beet has 325mg 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 wheat flour and beets contain small amounts of beta-carotene.
| Wheat Flour | Beets | |
|---|---|---|
| beta-carotene | 1 UG | 20 UG |
| lutein + zeaxanthin | 79 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat flour has more alpha linoleic acid (ALA) than beet per 100 grams.
| Wheat Flour | Beets | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.005 G |
| Total | 0.043 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, wheat flour has more linoleic acid than beet per 100 grams.
| Wheat Flour | Beets | |
|---|---|---|
| linoleic acid | 0.685 G | 0.055 G |
| Total | 0.685 G | 0.055 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 Beets (Beets, raw) .
Wheat Flour g
()
|
Daily Values (%) |
Beets 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 beets contain more calories in 100 grams?Wheat flour is high in calories and beet has 90% less calories than wheat flour - wheat flour has 361 calories in 100g and beet has 43 calories.
Does wheat flour or beets have more carbohydrates?
By weight, wheat flour is high in carbohydrates and beet has 90% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and beet has 9.6g of carbohydrates.
Does wheat flour or beets contain more iron?
Wheat flour is an abundant source of iron and it has 450% more iron than beet - wheat flour has 4.4mg of iron in 100 grams and beet has 0.8mg of iron.
Does wheat flour or beets contain more potassium?
Beet is a rich source of potassium and it has 230% more potassium than wheat flour - wheat flour has 100mg of potassium in 100 grams and beet has 325mg of potassium.