Whole Wheat Flour vs. Apple
Nutrition comparison of Whole Wheat Flour and Apple
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
apple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and apple:
- Both whole wheat flour and apple are high in dietary fiber.
- Apple has more beta-carotene than whole wheat flour, however, whole wheat flour contains more lutein + zeaxanthin than apple.
- Whole wheat flour has 9.1 times less sugar than apple.
- Whole wheat flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Whole wheat flour is a great source of protein.
- Whole wheat flour is an excellent source of iron and potassium.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat flour is high in calories and apple has 84% less calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, whole wheat flour is heavier in protein, lighter in carbs and similar to apple for fat. Whole wheat flour has a macronutrient ratio of 11:84:5 and for apple, 2:96:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Apple | |
|---|---|---|
| Protein | 11% | 2% |
| Carbohydrates | 84% | 96% |
| Fat | 5% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and apple has 81% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Both whole wheat flour and apple are high in dietary fiber. Whole wheat flour has 446% more dietary fiber than apple - whole wheat flour has 13.1g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Whole wheat flour has 9.1 times less sugar than apple - whole wheat flour has 1g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Whole wheat flour is a great source of protein and it has 35 times more protein than apple - whole wheat flour has 9.6g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both whole wheat flour and apple are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Apple has more Vitamin C than whole wheat flour - apple has 4.6mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Apple and whole wheat flour contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour and apple contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Whole wheat flour and apple contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Whole Wheat Flour | Apple | |
|---|---|---|
| Thiamin | 0.297 MG | 0.017 MG |
| Riboflavin | 0.188 MG | 0.026 MG |
| Niacin | 5.347 MG | 0.091 MG |
| Pantothenic acid | 1.011 MG | 0.061 MG |
| Vitamin B6 | 0.191 MG | 0.041 MG |
| Folate | 28 UG | 3 UG |
Minerals
calcium
Whole wheat flour has 450% more calcium than apple - whole wheat flour has 33mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 29 times more iron than apple - whole wheat flour has 3.7mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Whole wheat flour is an excellent source of potassium and it has 268% more potassium than apple - whole wheat flour has 394mg of potassium per 100 grams and apple has 107mg 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, apple has more beta-carotene than whole wheat flour per 100 grams, however, whole wheat flour contains more lutein + zeaxanthin than apple per 100 grams.
| Whole Wheat Flour | Apple | |
|---|---|---|
| beta-carotene | 5 UG | 27 UG |
| lutein + zeaxanthin | 220 UG | 29 UG |
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 Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) .
Whole Wheat Flour g
()
|
Daily Values (%) |
Apple 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 apple contain more calories in 100 grams?Whole wheat flour is high in calories and apple has 80% less calories than whole wheat flour - whole wheat flour has 332 calories in 100g and apple has 52 calories.
Does whole wheat flour or apple have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and apple has 80% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and apple has 13.8g of carbohydrates.
Does whole wheat flour or apple contain more iron?
Whole wheat flour is an abundant source of iron and it has 29 times more iron than apple - whole wheat flour has 3.7mg of iron in 100 grams and apple has 0.12mg of iron.
Does whole wheat flour or apple contain more potassium?
Whole wheat flour is a rich source of potassium and it has 270% more potassium than apple - whole wheat flour has 394mg of potassium in 100 grams and apple has 107mg of potassium.