Whole Wheat Flour vs. Banana
Nutrition comparison of Whole Wheat Flour and Banana
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
banana
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and banana:
- Both whole wheat flour and banana are high in dietary fiber and potassium.
- Banana has more beta-carotene and alpha-carotene than whole wheat flour, however, whole wheat flour contains more lutein + zeaxanthin than banana.
- Banana has signficantly more Vitamin C than whole wheat flour.
- Whole wheat flour has 10.9 times less sugar than banana.
- Whole wheat flour has more thiamin, riboflavin, niacin and pantothenic acid.
- Whole wheat flour is a great source of protein.
- Whole wheat flour is an excellent source of iron.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Banana (Bananas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat flour is high in calories and banana has 73% less calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, whole wheat flour is heavier in protein, lighter in carbs and similar to banana for fat. Whole wheat flour has a macronutrient ratio of 11:84:5 and for banana, 5:93:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Banana | |
|---|---|---|
| Protein | 11% | 5% |
| Carbohydrates | 84% | 93% |
| Fat | 5% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and banana has 69% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both whole wheat flour and banana are high in dietary fiber. Whole wheat flour has 404% more dietary fiber than banana - whole wheat flour has 13.1g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Whole wheat flour has 10.9 times less sugar than banana - whole wheat flour has 1g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Whole wheat flour is a great source of protein and it has 782% more protein than banana - whole wheat flour has 9.6g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both whole wheat flour and banana are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Banana has signficantly more Vitamin C than whole wheat flour - banana has 8.7mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Banana and whole wheat flour contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour and banana contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Whole wheat flour and banana contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin, riboflavin, niacin and pantothenic acid. Both whole wheat flour and banana contain significant amounts of Vitamin B6 and folate.
| Whole Wheat Flour | Banana | |
|---|---|---|
| Thiamin | 0.297 MG | 0.031 MG |
| Riboflavin | 0.188 MG | 0.073 MG |
| Niacin | 5.347 MG | 0.665 MG |
| Pantothenic acid | 1.011 MG | 0.334 MG |
| Vitamin B6 | 0.191 MG | 0.367 MG |
| Folate | 28 UG | 20 UG |
Minerals
calcium
Whole wheat flour has 560% more calcium than banana - whole wheat flour has 33mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 13 times more iron than banana - whole wheat flour has 3.7mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both whole wheat flour and banana are high in potassium. Whole wheat flour has a little more potassium (10%) than banana by weight - whole wheat flour has 394mg of potassium per 100 grams and banana has 358mg 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, banana has more beta-carotene and alpha-carotene than whole wheat flour per 100 grams, however, whole wheat flour contains more lutein + zeaxanthin than banana per 100 grams.
| Whole Wheat Flour | Banana | |
|---|---|---|
| beta-carotene | 5 UG | 26 UG |
| lutein + zeaxanthin | 220 UG | 22 UG |
| alpha-carotene | ~ | 25 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 Banana (Bananas, raw) .
Whole Wheat Flour g
()
|
Daily Values (%) |
Banana 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 banana contain more calories in 100 grams?Whole wheat flour is high in calories and banana has 70% less calories than whole wheat flour - whole wheat flour has 332 calories in 100g and banana has 89 calories.
Does whole wheat flour or banana have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and banana has 70% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and banana has 22.8g of carbohydrates.
Does whole wheat flour or banana contain more iron?
Whole wheat flour is an abundant source of iron and it has 13 times more iron than banana - whole wheat flour has 3.7mg of iron in 100 grams and banana has 0.26mg of iron.
Does whole wheat flour or banana contain more potassium?
Both whole wheat flour and banana are high in potassium. Whole wheat flour has a little more potassium ( 10%) than banana by weight - whole wheat flour has 394mg of potassium in 100 grams and banana has 358mg of potassium.