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.
Detailed nutritional comparison of whole wheat bread and wheat flour is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.

Image of Whole Wheat Bread src
Image of Wheat Flour src

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.

For macronutrient ratios, whole wheat bread is heavier in protein, lighter in carbs and heavier in fat compared to wheat flour per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for wheat flour, 14:82:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Bread Wheat Flour
Protein 20% 14%
Carbohydrates 66% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Whole Wheat Bread or Wheat Flour .

Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Wheat Flour (Wheat flour, white, bread, enriched) .

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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.