Whole Wheat Bread vs. Whole Wheat Flour
Nutrition comparison of Whole Wheat Bread and Whole 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
whole 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 whole wheat flour:
- Both whole wheat bread and whole wheat flour are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Whole wheat bread is an excellent source of calcium.
- Whole wheat flour has 5.2 times less sugar than whole wheat bread.
- Whole wheat flour has more pantothenic acid, however, whole wheat bread contains more folate.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and whole wheat flour are high in calories. Whole wheat flour has 25% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and whole wheat flour has 332 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, lighter in carbs and heavier in fat compared to whole wheat flour per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for whole wheat flour, 11:84:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Whole Wheat Flour | |
|---|---|---|
| Protein | 20% | 11% |
| Carbohydrates | 66% | 84% |
| Fat | 14% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole wheat bread and whole wheat flour are high in carbohydrates. Whole wheat flour has 72% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and whole wheat flour has 74.5g of carbohydrates.
dietary fiber
Both whole wheat bread and whole wheat flour are high in dietary fiber. Whole wheat flour has 77% more dietary fiber than whole wheat bread - whole wheat bread has 7.4g of dietary fiber per 100 grams and whole wheat flour has 13.1g of dietary fiber.
sugar
Whole wheat flour has 5.2 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and whole wheat flour has 1g of sugar.
Protein
protein
Both whole wheat bread and whole wheat flour are high in protein. Whole wheat bread has 39% more protein than whole wheat flour - whole wheat bread has 13.4g of protein per 100 grams and whole wheat flour has 9.6g of protein.
Fat
saturated fat
Both whole wheat bread and whole wheat flour are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and whole wheat flour has 0.43g of saturated fat.
Vitamins
Vitamin C
Whole wheat bread and whole wheat flour contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Whole wheat flour and whole wheat bread contain similar amounts of Vitamin A - whole wheat flour has 2.7ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and whole wheat flour contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and whole wheat flour has 0.53mg of Vitamin E.
Vitamin K
Whole wheat bread and whole wheat flour contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and whole wheat flour has 1.9ug of Vitamin K.
The B Vitamins
Whole wheat flour has more pantothenic acid, however, whole wheat bread contains more folate. Both whole wheat bread and whole wheat flour contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Whole Wheat Bread | Whole Wheat Flour | |
|---|---|---|
| Thiamin | 0.279 MG | 0.297 MG |
| Riboflavin | 0.131 MG | 0.188 MG |
| Niacin | 4.042 MG | 5.347 MG |
| Pantothenic acid | 0.336 MG | 1.011 MG |
| Vitamin B6 | 0.263 MG | 0.191 MG |
| Folate | 75 UG | 28 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 212% more calcium than whole wheat flour - whole wheat bread has 103mg of calcium per 100 grams and whole wheat flour has 33mg of calcium.
iron
Both whole wheat bread and whole wheat flour are high in iron. Whole wheat flour has 48% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and whole wheat flour has 3.7mg of iron.
potassium
Both whole wheat bread and whole wheat flour are high in potassium. Whole wheat flour has 71% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and whole wheat flour has 394mg 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 whole wheat flour contain small amounts of beta-carotene.
| Whole Wheat Bread | Whole Wheat Flour | |
|---|---|---|
| beta-carotene | 1 UG | 5 UG |
| lutein + zeaxanthin | 94 UG | 220 UG |
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 Whole Wheat Flour .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Whole 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 whole wheat flour contain more calories in 100 grams?Both whole wheat bread and whole wheat flour are high in calories. Whole wheat flour has 30% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and whole wheat flour has 332 calories.
Does whole wheat bread or whole wheat flour have more carbohydrates?
By weight, both whole wheat bread and whole wheat flour are high in carbohydrates. whole wheat flour has 70% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and whole wheat flour has 74.5g of carbohydrates.
Does whole wheat bread or whole wheat flour contain more calcium?
Whole wheat bread is a rich source of calcium and it has 210% more calcium than whole wheat flour - whole wheat bread has 103mg of calcium in 100 grams and whole wheat flour has 33mg of calcium.
Does whole wheat bread or whole wheat flour contain more iron?
Both whole wheat bread and whole wheat flour are high in iron. Whole wheat flour has 50% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron in 100 grams and whole wheat flour has 3.7mg of iron.
Does whole wheat bread or whole wheat flour contain more potassium?
Both whole wheat bread and whole wheat flour are high in potassium. Whole wheat flour has 70% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and whole wheat flour has 394mg of potassium.