Wheat Flour vs. Broccoli
Nutrition comparison of Wheat Flour and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and broccoli:
- Both wheat flour and broccoli are high in dietary fiber.
- Broccoli is a great source of Vitamin K and calcium.
- Broccoli is an excellent source of Vitamin C and potassium.
- Wheat flour has more thiamin, riboflavin, niacin and folate, however, broccoli contains more Vitamin B6.
- 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 Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat flour is high in calories and broccoli has 91% less calories than wheat flour - wheat flour has 361 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, wheat flour is lighter in protein, heavier in carbs and similar to broccoli for fat. Wheat flour has a macronutrient ratio of 14:82:4 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Broccoli | |
|---|---|---|
| Protein | 14% | 28% |
| Carbohydrates | 82% | 65% |
| Fat | 4% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and broccoli has 91% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both wheat flour and broccoli 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 broccoli has 2.6g of dietary fiber.
sugar
Wheat flour and broccoli contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Wheat flour is a great source of protein and it has 325% more protein than broccoli - wheat flour has 12g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both wheat flour and broccoli are low in saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than wheat flour - broccoli has 89.2mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Vitamin A
Broccoli has more Vitamin A than wheat flour - broccoli has 31ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Wheat flour and broccoli contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 337 times more Vitamin K than wheat flour - wheat flour has 0.3ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin and folate, however, broccoli contains more Vitamin B6. Both wheat flour and broccoli contain significant amounts of pantothenic acid.
| Wheat Flour | Broccoli | |
|---|---|---|
| Thiamin | 0.812 MG | 0.071 MG |
| Riboflavin | 0.512 MG | 0.117 MG |
| Niacin | 7.554 MG | 0.639 MG |
| Pantothenic acid | 0.438 MG | 0.573 MG |
| Vitamin B6 | 0.037 MG | 0.175 MG |
| Folate | 183 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 213% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 504% more iron than broccoli - wheat flour has 4.4mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 216% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and broccoli has 316mg 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 | Broccoli | |
|---|---|---|
| beta-carotene | 1 UG | 361 UG |
| lutein + zeaxanthin | 79 UG | 1403 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both wheat flour and broccoli contain significant amounts of alpha linoleic acid (ALA).
| Wheat Flour | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.0215 G |
| Total | 0.043 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, wheat flour has more linoleic acid than broccoli per 100 grams.
| Wheat Flour | Broccoli | |
|---|---|---|
| linoleic acid | 0.685 G | 0.049 G |
| other omega 6 | ~ | 0.006 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 Broccoli (Broccoli, raw) .
Wheat Flour g
()
|
Daily Values (%) |
Broccoli 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 broccoli contain more calories in 100 grams?Wheat flour is high in calories and broccoli has 90% less calories than wheat flour - wheat flour has 361 calories in 100g and broccoli has 34 calories.
Does wheat flour or broccoli have more carbohydrates?
By weight, wheat flour is high in carbohydrates and broccoli has 90% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does wheat flour or broccoli contain more iron?
Wheat flour is an abundant source of iron and it has 500% more iron than broccoli - wheat flour has 4.4mg of iron in 100 grams and broccoli has 0.73mg of iron.
Does wheat flour or broccoli contain more potassium?
Broccoli is a rich source of potassium and it has 220% more potassium than wheat flour - wheat flour has 100mg of potassium in 100 grams and broccoli has 316mg of potassium.