Whole Wheat Flour vs. White Sugar
Nutrition comparison of Whole Wheat Flour and White Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat flour
versus
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and white sugar:
- Both whole wheat flour and white sugar are high in calories and carbohydrates.
- Whole wheat flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Whole wheat flour has signficantly more calcium than white sugar.
- Whole wheat flour is a great source of protein.
- Whole wheat flour is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat flour and white sugar are high in calories. White sugar has 17% more calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and white sugar has 387 calories.
For macronutrient ratios, whole wheat flour is heavier in protein, lighter in carbs and heavier in fat compared to white sugar per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | White Sugar | |
|---|---|---|
| Protein | 11% | ~ |
| Carbohydrates | 84% | 100% |
| Fat | 5% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both whole wheat flour and white sugar are high in carbohydrates. White sugar has 34% more carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and white sugar has 100g of carbohydrates.
dietary fiber
Whole wheat flour is an excellent source of dietary fiber and it has more dietary fiber than white sugar - whole wheat flour has 13.1g of dietary fiber per 100 grams and white sugar does not contain significant amounts.
sugar
White sugar is high in sugar and whole wheat flour has 99% less sugar than white sugar - whole wheat flour has 1g of sugar per 100 grams and white sugar has 99.8g of sugar.
Protein
protein
Whole wheat flour is a great source of protein and it has more protein than white sugar - whole wheat flour has 9.6g of protein per 100 grams and white sugar does not contain significant amounts.
Fat
saturated fat
Both whole wheat flour and white sugar are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin A
Whole wheat flour and white sugar contain similar amounts of Vitamin A - whole wheat flour has 2.7ug of Vitamin A per 100 grams and white sugar does not contain significant amounts.
Vitamin E
Whole wheat flour has more Vitamin E than white sugar - whole wheat flour has 0.53mg of Vitamin E per 100 grams and white sugar does not contain significant amounts.
Vitamin K
Whole wheat flour and white sugar contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
Whole wheat flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Whole Wheat Flour | White Sugar | |
|---|---|---|
| Thiamin | 0.297 MG | ~ |
| Riboflavin | 0.188 MG | 0.019 MG |
| Niacin | 5.347 MG | ~ |
| Pantothenic acid | 1.011 MG | ~ |
| Vitamin B6 | 0.191 MG | ~ |
| Folate | 28 UG | ~ |
Minerals
calcium
Whole wheat flour has signficantly more calcium than white sugar - whole wheat flour has 33mg of calcium per 100 grams and white sugar has 1mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 73 times more iron than white sugar - whole wheat flour has 3.7mg of iron per 100 grams and white sugar has 0.05mg of iron.
potassium
Whole wheat flour is an excellent source of potassium and it has 196 times more potassium than white sugar - whole wheat flour has 394mg of potassium per 100 grams and white sugar has 2mg of potassium.
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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and White Sugar (Sugar, granulated) .
Whole Wheat Flour g
()
|
Daily Values (%) |
White Sugar 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 whole wheat flour or white sugar contain more calories in 100 grams?Both whole wheat flour and white sugar are high in calories. White sugar has 20% more calories than whole wheat flour - whole wheat flour has 332 calories in 100g and white sugar has 387 calories.
Does whole wheat flour or white sugar have more carbohydrates?
By weight, both whole wheat flour and white sugar are high in carbohydrates. white sugar has 30% more carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and white sugar has 100g of carbohydrates.
Does whole wheat flour or white sugar contain more iron?
Whole wheat flour is an abundant source of iron and it has 73 times more iron than white sugar - whole wheat flour has 3.7mg of iron in 100 grams and white sugar has 0.05mg of iron.
Does whole wheat flour or white sugar contain more potassium?
Whole wheat flour is a rich source of potassium and it has 196 times more potassium than white sugar - whole wheat flour has 394mg of potassium in 100 grams and white sugar has 2mg of potassium.