Whole Wheat Flour vs. Buttermilk
Nutrition comparison of Whole Wheat Flour and Buttermilk
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
buttermilk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and buttermilk:
- Buttermilk has signficantly more Vitamin D than whole wheat flour.
- Buttermilk is an excellent source of calcium.
- Whole wheat flour has 3.4 times less saturated fat than buttermilk.
- Whole wheat flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, buttermilk contains more Vitamin B12.
- Whole wheat flour is a great source of protein.
- Whole wheat flour is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Buttermilk (Milk, buttermilk, fluid, whole) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat flour is high in calories and buttermilk has 81% less calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and buttermilk has 62 calories.
For macronutrient ratios, whole wheat flour is lighter in protein, much heavier in carbs and much lighter in fat compared to buttermilk per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for buttermilk, 21:32:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Buttermilk | |
|---|---|---|
| Protein | 11% | 21% |
| Carbohydrates | 84% | 32% |
| Fat | 5% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and buttermilk has 93% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and buttermilk has 4.9g of carbohydrates.
dietary fiber
Whole wheat flour is an excellent source of dietary fiber and it has more dietary fiber than buttermilk - whole wheat flour has 13.1g of dietary fiber per 100 grams and buttermilk does not contain significant amounts.
sugar
Whole wheat flour and buttermilk contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and buttermilk has 4.9g of sugar.
Protein
protein
Whole wheat flour is a great source of protein and it has 199% more protein than buttermilk - whole wheat flour has 9.6g of protein per 100 grams and buttermilk has 3.2g of protein.
Fat
saturated fat
Whole wheat flour has 3.4 times less saturated fat than buttermilk - whole wheat flour has 0.43g of saturated fat per 100 grams and buttermilk has 1.9g of saturated fat.
cholesterol
Whole wheat flour has less cholesterol than buttermilk - buttermilk has 11mg of cholesterol per 100 grams and whole wheat flour does not contain significant amounts.
Vitamins
Vitamin A
Buttermilk has more Vitamin A than whole wheat flour - buttermilk has 47ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin D
Buttermilk has signficantly more Vitamin D than whole wheat flour - buttermilk has 52iu of Vitamin D per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour and buttermilk contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and buttermilk has 0.07mg of Vitamin E.
Vitamin K
Whole wheat flour and buttermilk contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and buttermilk has 0.3ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, buttermilk contains more Vitamin B12. Both whole wheat flour and buttermilk contain significant amounts of riboflavin.
| Whole Wheat Flour | Buttermilk | |
|---|---|---|
| Thiamin | 0.297 MG | 0.047 MG |
| Riboflavin | 0.188 MG | 0.172 MG |
| Niacin | 5.347 MG | 0.09 MG |
| Pantothenic acid | 1.011 MG | 0.38 MG |
| Vitamin B6 | 0.191 MG | 0.036 MG |
| Folate | 28 UG | 5 UG |
| Vitamin B12 | ~ | 0.46 UG |
Minerals
calcium
Buttermilk is an excellent source of calcium and it has 248% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and buttermilk has 115mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 122 times more iron than buttermilk - whole wheat flour has 3.7mg of iron per 100 grams and buttermilk has 0.03mg of iron.
potassium
Whole wheat flour is an excellent source of potassium and it has 192% more potassium than buttermilk - whole wheat flour has 394mg of potassium per 100 grams and buttermilk has 135mg 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 flour and buttermilk contain small amounts of beta-carotene.
| Whole Wheat Flour | Buttermilk | |
|---|---|---|
| beta-carotene | 5 UG | 7 UG |
| lutein + zeaxanthin | 220 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 Buttermilk (Milk, buttermilk, fluid, whole) .
Whole Wheat Flour g
()
|
Daily Values (%) |
Buttermilk 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 buttermilk contain more calories in 100 grams?Whole wheat flour is high in calories and buttermilk has 80% less calories than whole wheat flour - whole wheat flour has 332 calories in 100g and buttermilk has 62 calories.
Does whole wheat flour or buttermilk have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and buttermilk has 90% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and buttermilk has 4.9g of carbohydrates.
Does whole wheat flour or buttermilk contain more calcium?
Buttermilk is a rich source of calcium and it has 250% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium in 100 grams and buttermilk has 115mg of calcium.
Does whole wheat flour or buttermilk contain more iron?
Whole wheat flour is an abundant source of iron and it has 122 times more iron than buttermilk - whole wheat flour has 3.7mg of iron in 100 grams and buttermilk has 0.03mg of iron.
Does whole wheat flour or buttermilk contain more potassium?
Whole wheat flour is a rich source of potassium and it has 190% more potassium than buttermilk - whole wheat flour has 394mg of potassium in 100 grams and buttermilk has 135mg of potassium.