Whole Wheat Bread vs. Wheat Flour
Nutrition comparison of Whole Wheat Bread and Wheat Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
wheat flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and wheat flour:
- Both whole wheat bread and wheat flour are high in calories, carbohydrates, dietary fiber, iron and protein.
- Wheat flour has 19.6 times less sugar than whole wheat bread.
- Wheat flour has more thiamin, riboflavin and folate, however, whole wheat bread contains more Vitamin B6.
- Whole wheat bread is a great source of potassium.
- Whole wheat bread is an excellent source of calcium.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Wheat Flour (Wheat flour, white, bread, enriched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and wheat flour are high in calories. Wheat flour has 36% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and wheat flour has 361 calories.
| Whole Wheat Bread | Wheat Flour | |
|---|---|---|
| Protein | 20% | 14% |
| Carbohydrates | 65% | 82% |
| Fat | 14% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole wheat bread and wheat flour are high in carbohydrates. Wheat flour has 67% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and wheat flour has 72.5g of carbohydrates.
dietary fiber
Both whole wheat bread and wheat flour are high in dietary fiber. Whole wheat bread has 208% more dietary fiber than wheat flour - whole wheat bread has 7.4g of dietary fiber per 100 grams and wheat flour has 2.4g of dietary fiber.
sugar
Wheat flour has 19.6 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and wheat flour has 0.31g of sugar.
Protein
protein
Both whole wheat bread and wheat flour are high in protein. Whole wheat bread has 12% more protein than wheat flour - whole wheat bread has 13.4g of protein per 100 grams and wheat flour has 12g of protein.
Fat
saturated fat
Both whole wheat bread and wheat flour are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and wheat flour has 0.24g of saturated fat.
Vitamins
Vitamin C
Whole wheat bread and wheat flour contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Vitamin A
Wheat flour and whole wheat bread contain similar amounts of Vitamin A - wheat flour has 0.6ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and wheat flour contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and wheat flour has 0.4mg of Vitamin E.
Vitamin K
Whole wheat bread and wheat flour contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and wheat flour has 0.3ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin and folate, however, whole wheat bread contains more Vitamin B6. Both whole wheat bread and wheat flour contain significant amounts of niacin and pantothenic acid.
| Whole Wheat Bread | Wheat Flour | |
|---|---|---|
| Thiamin | 0.279 MG | 0.812 MG |
| Riboflavin | 0.131 MG | 0.512 MG |
| Niacin | 4.042 MG | 7.554 MG |
| Pantothenic acid | 0.336 MG | 0.438 MG |
| Vitamin B6 | 0.263 MG | 0.037 MG |
| Folate | 75 UG | 183 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 587% more calcium than wheat flour - whole wheat bread has 103mg of calcium per 100 grams and wheat flour has 15mg of calcium.
iron
Both whole wheat bread and wheat flour are high in iron. Wheat flour has 76% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and wheat flour has 4.4mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 130% more potassium than wheat flour - whole wheat bread has 230mg of potassium per 100 grams and wheat flour has 100mg 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 whole wheat bread and wheat flour contain significant amounts of lutein + zeaxanthin.
| Whole Wheat Bread | Wheat Flour | |
|---|---|---|
| beta-carotene | 1 UG | 1 UG |
| lutein + zeaxanthin | 94 UG | 79 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than wheat flour per 100 grams.
| Whole Wheat Bread | Wheat Flour | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.043 G |
| Total | 0.205 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than wheat flour per 100 grams.
| Whole Wheat Bread | Wheat Flour | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.685 G |
| Total | 1.669 G | 0.685 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Wheat Flour (Wheat flour, white, bread, enriched) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Wheat Flour 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 bread or wheat flour contain more calories in 100 grams?Both whole wheat bread and wheat flour are high in calories. Wheat flour has 40% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and wheat flour has 361 calories.
Does whole wheat bread or wheat flour have more carbohydrates?
By weight, both whole wheat bread and wheat flour are high in carbohydrates. wheat flour has 70% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and wheat flour has 72.5g of carbohydrates.
Does whole wheat bread or wheat flour contain more calcium?
Whole wheat bread is a rich source of calcium and it has 590% more calcium than wheat flour - whole wheat bread has 103mg of calcium in 100 grams and wheat flour has 15mg of calcium.
Does whole wheat bread or wheat flour contain more iron?
Both whole wheat bread and wheat flour are high in iron. Wheat flour has 80% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron in 100 grams and wheat flour has 4.4mg of iron.