Wheat Flour vs. Yogurt
Nutrition comparison of Wheat Flour and Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and yogurt:
- Wheat flour has 14 times less sugar than yogurt.
- Wheat flour has 7.5 times less saturated fat than yogurt.
- Wheat flour has more thiamin, riboflavin, niacin and folate, however, yogurt contains more Vitamin B12.
- Wheat flour is a great source of dietary fiber and protein.
- Wheat flour is an excellent source of iron.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat flour is high in calories and yogurt has 83% less calories than wheat flour - wheat flour has 361 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, wheat flour is lighter in protein, much heavier in carbs and much lighter in fat compared to yogurt per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for yogurt, 22:30:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Yogurt | |
|---|---|---|
| Protein | 14% | 22% |
| Carbohydrates | 82% | 30% |
| Fat | 4% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and yogurt has 94% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
dietary fiber
Wheat flour is a great source of dietary fiber and it has more dietary fiber than yogurt - wheat flour has 2.4g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Wheat flour has 14 times less sugar than yogurt - wheat flour has 0.31g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Wheat flour is a great source of protein and it has 245% more protein than yogurt - wheat flour has 12g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Wheat flour has 7.5 times less saturated fat than yogurt - wheat flour has 0.24g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Wheat flour has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and wheat flour does not contain significant amounts.
Vitamins
Vitamin C
Yogurt and wheat flour contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Vitamin A
Yogurt has more Vitamin A than wheat flour - yogurt has 27ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin D
Yogurt and wheat flour contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Wheat flour and yogurt contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Wheat flour and yogurt contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin and folate, however, yogurt contains more Vitamin B12. Both wheat flour and yogurt contain significant amounts of pantothenic acid and Vitamin B6.
| Wheat Flour | Yogurt | |
|---|---|---|
| Thiamin | 0.812 MG | 0.029 MG |
| Riboflavin | 0.512 MG | 0.142 MG |
| Niacin | 7.554 MG | 0.075 MG |
| Pantothenic acid | 0.438 MG | 0.389 MG |
| Vitamin B6 | 0.037 MG | 0.032 MG |
| Folate | 183 UG | 7 UG |
| Vitamin B12 | ~ | 0.37 UG |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 707% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 87 times more iron than yogurt - wheat flour has 4.4mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Yogurt has 55% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and yogurt has 155mg 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 yogurt contain small amounts of beta-carotene.
| Wheat Flour | Yogurt | |
|---|---|---|
| beta-carotene | 1 UG | 5 UG |
| lutein + zeaxanthin | 79 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both wheat flour and yogurt contain significant amounts of alpha linoleic acid (ALA).
| Wheat Flour | Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.027 G |
| Total | 0.043 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, wheat flour has more linoleic acid than yogurt per 100 grams.
| Wheat Flour | Yogurt | |
|---|---|---|
| linoleic acid | 0.685 G | 0.065 G |
| Total | 0.685 G | 0.065 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 Yogurt (Yogurt, plain, whole milk) .
Wheat Flour g
()
|
Daily Values (%) |
Yogurt 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 yogurt contain more calories in 100 grams?Wheat flour is high in calories and yogurt has 80% less calories than wheat flour - wheat flour has 361 calories in 100g and yogurt has 61 calories.
Does wheat flour or yogurt have more carbohydrates?
By weight, wheat flour is high in carbohydrates and yogurt has 90% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and yogurt has 4.7g of carbohydrates.
Does wheat flour or yogurt contain more calcium?
Yogurt is a rich source of calcium and it has 710% more calcium than wheat flour - wheat flour has 15mg of calcium in 100 grams and yogurt has 121mg of calcium.
Does wheat flour or yogurt contain more iron?
Wheat flour is an abundant source of iron and it has 87 times more iron than yogurt - wheat flour has 4.4mg of iron in 100 grams and yogurt has 0.05mg of iron.