Wheat Flour vs. Whole Milk
Nutrition comparison of Wheat Flour and Whole Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
whole milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and whole milk:
- Wheat flour has 15.2 times less sugar than whole milk.
- Wheat flour has 6.6 times less saturated fat than whole milk.
- Wheat flour has more thiamin, riboflavin, niacin and folate, however, whole milk contains more Vitamin B12.
- Wheat flour is a great source of dietary fiber and protein.
- Wheat flour is an excellent source of iron.
- Whole milk has signficantly more Vitamin D than wheat flour.
- Whole milk is an excellent source of calcium.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat flour is high in calories and whole milk has 83% less calories than wheat flour - wheat flour has 361 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, wheat flour is lighter in protein, much heavier in carbs and much lighter in fat compared to whole milk per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for whole milk, 21:32:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Whole Milk | |
|---|---|---|
| Protein | 14% | 21% |
| Carbohydrates | 82% | 32% |
| Fat | 4% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and whole milk has 93% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
dietary fiber
Wheat flour is a great source of dietary fiber and it has more dietary fiber than whole milk - wheat flour has 2.4g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Wheat flour has 15.2 times less sugar than whole milk - wheat flour has 0.31g of sugar per 100 grams and whole milk has 5.1g of sugar.
Protein
protein
Wheat flour is a great source of protein and it has 280% more protein than whole milk - wheat flour has 12g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Wheat flour has 6.6 times less saturated fat than whole milk - wheat flour has 0.24g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
cholesterol
Wheat flour has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and wheat flour does not contain significant amounts.
Vitamins
Vitamin A
Whole milk has more Vitamin A than wheat flour - whole milk has 46ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin D
Whole milk has signficantly more Vitamin D than wheat flour - whole milk has 51iu of Vitamin D per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Wheat flour and whole milk contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.
Vitamin K
Wheat flour and whole milk contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and whole milk has 0.3ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin and folate, however, whole milk contains more Vitamin B12. Both wheat flour and whole milk contain significant amounts of pantothenic acid and Vitamin B6.
| Wheat Flour | Whole Milk | |
|---|---|---|
| Thiamin | 0.812 MG | 0.046 MG |
| Riboflavin | 0.512 MG | 0.169 MG |
| Niacin | 7.554 MG | 0.089 MG |
| Pantothenic acid | 0.438 MG | 0.373 MG |
| Vitamin B6 | 0.037 MG | 0.036 MG |
| Folate | 183 UG | 5 UG |
| Vitamin B12 | ~ | 0.45 UG |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 653% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 146 times more iron than whole milk - wheat flour has 4.4mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Wheat flour and whole milk contain similar amounts of potassium - wheat flour has 100mg of potassium per 100 grams and whole milk has 132mg 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 whole milk contain small amounts of beta-carotene.
| Wheat Flour | Whole Milk | |
|---|---|---|
| beta-carotene | 1 UG | 7 UG |
| lutein + zeaxanthin | 79 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both wheat flour and whole milk contain significant amounts of alpha linoleic acid (ALA).
| Wheat Flour | Whole Milk | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.075 G |
| Total | 0.043 G | 0.075 G |
omega 6s
Comparing omega-6 fatty acids, wheat flour has more linoleic acid than whole milk per 100 grams.
| Wheat Flour | Whole Milk | |
|---|---|---|
| linoleic acid | 0.685 G | 0.12 G |
| Total | 0.685 G | 0.12 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 Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) .
Wheat Flour g
()
|
Daily Values (%) |
Whole Milk 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 whole milk contain more calories in 100 grams?Wheat flour is high in calories and whole milk has 80% less calories than wheat flour - wheat flour has 361 calories in 100g and whole milk has 61 calories.
Does wheat flour or whole milk have more carbohydrates?
By weight, wheat flour is high in carbohydrates and whole milk has 90% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and whole milk has 4.8g of carbohydrates.
Does wheat flour or whole milk contain more calcium?
Whole milk is a rich source of calcium and it has 650% more calcium than wheat flour - wheat flour has 15mg of calcium in 100 grams and whole milk has 113mg of calcium.
Does wheat flour or whole milk contain more iron?
Wheat flour is an abundant source of iron and it has 146 times more iron than whole milk - wheat flour has 4.4mg of iron in 100 grams and whole milk has 0.03mg of iron.