Wheat Flour vs. Chicken
Nutrition comparison of Wheat Flour and Cooked Chicken
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
cooked
chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and chicken:
- Both wheat flour and chicken are high in calories and protein.
- Chicken is an excellent source of potassium.
- Wheat flour has 11.7 times less saturated fat than chicken.
- Wheat flour has more thiamin and folate, however, chicken contains more pantothenic acid, Vitamin B6 and Vitamin B12.
- Wheat flour has signficantly less cholesterol than chicken.
- Wheat flour is a great source of dietary fiber.
- Wheat flour is an excellent source of iron.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat flour and chicken are high in calories. Wheat flour has 91% more calories than chicken - wheat flour has 361 calories per 100 grams and chicken has 189 calories.
For macronutrient ratios, wheat flour is much lighter in protein, much heavier in carbs and much lighter in fat compared to chicken per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for chicken, 49:0:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Chicken | |
|---|---|---|
| Protein | 14% | 49% |
| Carbohydrates | 82% | ~ |
| Fat | 4% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and chicken has less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Wheat flour is a great source of dietary fiber and it has more dietary fiber than chicken - wheat flour has 2.4g of dietary fiber per 100 grams and chicken does not contain significant amounts.
sugar
Wheat flour and chicken contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Both wheat flour and chicken are high in protein. Chicken has 94% more protein than wheat flour - wheat flour has 12g of protein per 100 grams and chicken has 23.3g of protein.
Fat
saturated fat
Wheat flour has 11.7 times less saturated fat than chicken - wheat flour has 0.24g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.
trans fat
Both chicken and wheat flour are low in trans fat - chicken has 0.09g of trans fat per 100 grams and wheat flour does not contain significant amounts.
cholesterol
Wheat flour has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and wheat flour does not contain significant amounts.
Vitamins
Vitamin A
Wheat flour and chicken contain similar amounts of Vitamin A - wheat flour has 0.6ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin E
Wheat flour and chicken contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and chicken has 0.39mg of Vitamin E.
Vitamin K
Wheat flour and chicken contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and chicken has 2.1ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin and folate, however, chicken contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both wheat flour and chicken contain significant amounts of riboflavin and niacin.
| Wheat Flour | Chicken | |
|---|---|---|
| Thiamin | 0.812 MG | 0.121 MG |
| Riboflavin | 0.512 MG | 0.302 MG |
| Niacin | 7.554 MG | 7.107 MG |
| Pantothenic acid | 0.438 MG | 1.327 MG |
| Vitamin B6 | 0.037 MG | 0.538 MG |
| Folate | 183 UG | 2 UG |
| Vitamin B12 | ~ | 0.51 UG |
Minerals
calcium
Wheat flour and chicken contain similar amounts of calcium - wheat flour has 15mg of calcium per 100 grams and chicken has 8mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 374% more iron than chicken - wheat flour has 4.4mg of iron per 100 grams and chicken has 0.93mg of iron.
potassium
Chicken is an excellent source of potassium and it has 577% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and chicken has 677mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken has more alpha linoleic acid (ALA), DHA and DPA than wheat flour per 100 grams.
| Wheat Flour | Chicken | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.1 G |
| DHA | ~ | 0.031 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.016 G |
| Total | 0.043 G | 0.155 G |
omega 6s
Comparing omega-6 fatty acids, chicken has more linoleic acid than wheat flour per 100 grams.
| Wheat Flour | Chicken | |
|---|---|---|
| linoleic acid | 0.685 G | 1.818 G |
| other omega 6 | ~ | 0.02 G |
| Total | 0.685 G | 1.838 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 Chicken (Chicken, ground, crumbles, cooked, pan-browned) .
Wheat Flour g
()
|
Daily Values (%) |
Cooked Chicken 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 chicken contain more calories in 100 grams?Both wheat flour and chicken are high in calories. Wheat flour has 90% more calories than chicken - wheat flour has 361 calories in 100g and chicken has 189 calories.
Is wheat flour or chicken better for protein?
Both wheat flour and chicken are high in protein. Chicken has 90% more protein than wheat flour - wheat flour has 12g of protein per 100 grams and chicken has 23.3g of protein.
Does wheat flour or chicken have more carbohydrates?
By weight, wheat flour is high in carbohydrates and chicken has fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and chicken has no carbs..
Does wheat flour or chicken contain more iron?
Wheat flour is an abundant source of iron and it has 370% more iron than chicken - wheat flour has 4.4mg of iron in 100 grams and chicken has 0.93mg of iron.
Does wheat flour or chicken contain more potassium?
Chicken is a rich source of potassium and it has 580% more potassium than wheat flour - wheat flour has 100mg of potassium in 100 grams and chicken has 677mg of potassium.