Cornstarch vs. Whole Wheat Flour
Nutrition comparison of Cornstarch 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
cornstarch
versus
whole wheat flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornstarch and whole wheat flour:
- Both whole wheat flour and cornstarch are high in calories and carbohydrates.
- Whole wheat flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Whole wheat flour has signficantly more calcium than cornstarch.
- 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: Cornstarch (Cornstarch) 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 flour and cornstarch are high in calories. Cornstarch has 15% more calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and cornstarch has 381 calories.
For macronutrient ratios, cornstarch is lighter in protein, heavier in carbs and lighter in fat compared to whole wheat flour per calorie. Cornstarch has a macronutrient ratio of 0:100:0 and for whole wheat flour, 11:84:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornstarch | Whole Wheat Flour | |
|---|---|---|
| Protein | ~ | 11% |
| Carbohydrates | 100% | 84% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole wheat flour and cornstarch are high in carbohydrates. Cornstarch has 23% more carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and cornstarch has 91.3g of carbohydrates.
dietary fiber
Whole wheat flour is an excellent source of dietary fiber and it has 13 times more dietary fiber than cornstarch - whole wheat flour has 13.1g of dietary fiber per 100 grams and cornstarch has 0.9g of dietary fiber.
sugar
Cornstarch has less sugar than whole wheat flour - whole wheat flour has 1g of sugar per 100 grams and cornstarch does not contain significant amounts.
Protein
protein
Whole wheat flour is a great source of protein and it has 35 times more protein than cornstarch - whole wheat flour has 9.6g of protein per 100 grams and cornstarch has 0.26g of protein.
Fat
saturated fat
Both whole wheat flour and cornstarch are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and cornstarch has 0.01g of saturated fat.
Vitamins
Vitamin A
Whole wheat flour and cornstarch contain similar amounts of Vitamin A - whole wheat flour has 2.7ug of Vitamin A per 100 grams and cornstarch does not contain significant amounts.
Vitamin E
Whole wheat flour has more Vitamin E than cornstarch - whole wheat flour has 0.53mg of Vitamin E per 100 grams and cornstarch does not contain significant amounts.
Vitamin K
Whole wheat flour and cornstarch contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and cornstarch does not contain significant amounts.
The B Vitamins
Whole wheat flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cornstarch | Whole Wheat Flour | |
|---|---|---|
| Thiamin | ~ | 0.297 MG |
| Riboflavin | ~ | 0.188 MG |
| Niacin | ~ | 5.347 MG |
| Pantothenic acid | ~ | 1.011 MG |
| Vitamin B6 | ~ | 0.191 MG |
| Folate | ~ | 28 UG |
Minerals
calcium
Whole wheat flour has signficantly more calcium than cornstarch - whole wheat flour has 33mg of calcium per 100 grams and cornstarch has 2mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 689% more iron than cornstarch - whole wheat flour has 3.7mg of iron per 100 grams and cornstarch has 0.47mg of iron.
potassium
Whole wheat flour is an excellent source of potassium and it has 130 times more potassium than cornstarch - whole wheat flour has 394mg of potassium per 100 grams and cornstarch has 3mg of potassium.
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: Cornstarch (Cornstarch) and Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) .
Cornstarch 128g
(
cup
)
|
Daily Values (%) |
Whole Wheat Flour 137g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 488KCAL 24% |
|
7% | calories | 5% |
|
455KCAL 23% | |
| 117G 47% |
|
15% | carbohydrates | 5% |
|
102G 41% | |
| 1.2G 5% |
|
5% | dietary fiber | >999% |
|
18G 72% | |
| 5% | sugar | >999% | 1.4G | ||||
| 0.06G 0.1% |
|
5% | total fat | >999% |
|
2.7G 4% | |
| 0.01G 0.1% |
|
5% | saturated fat | >999% |
|
0.59G 3% | |
| 0.02G | 5% | monounsaturated fat | >999% | 0.39G | |||
| 0.03G | 5% | polyunsaturated fat | >999% | 1.6G | |||
| 12MG 1% |
|
193% | sodium | 5% |
|
4.1MG 0.3% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
3.7UG 1% | ||
| 2.6MG 0.3% |
|
5% | calcium | >999% |
|
45MG 5% | |
| 0.6MG 3% |
|
5% | iron | 750% |
|
5.1MG 28% | |
| 3.8MG 1% |
|
5% | magnesium | >999% |
|
160MG 52% | |
| 3.8MG 0.2% |
|
5% | potassium | >999% |
|
540MG 24% | |
|
|
5% | thiamin (Vit B1) | >999% |
|
0.41MG 37% | ||
|
|
5% | riboflavin (Vit B2) | >999% |
|
0.26MG 23% | ||
|
|
5% | niacin (Vit B3) | >999% |
|
7.3MG 52% | ||
|
|
5% | Vitamin B6 | >999% |
|
0.26MG 20% | ||
|
|
5% | pantothenic acid (Vit B5) | >999% |
|
1.4MG 28% | ||
|
|
5% | folate (Vit B9) | >999% |
|
38UG 10% | ||
|
|
5% | Vitamin E | >999% |
|
0.73MG 5% | ||
|
|
5% | Vitamin K | >999% |
|
2.6UG 3% | ||
| 0.33G 1% |
|
5% | protein | >999% |
|
13G 26% | |
| 0.51MG 0.1% |
|
5% | choline | >999% |
|
43MG 10% | |
| 0.06MG 5% |
|
5% | copper | 982% |
|
0.65MG 54% | |
| 0.07MG 4% |
|
5% | manganese | >999% |
|
4.7MG 259% | |
| 17MG 2% |
|
5% | phosphorus | >999% |
|
443MG 63% | |
| 3.6UG 7% |
|
5% | selenium | 372% |
|
17UG 32% | |
| 0.08MG 1% |
|
5% | zinc | >999% |
|
4.1MG 51% | |
| 11G | 5% | Water | 55% | 17G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, Vitamin C, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does whole wheat flour or cornstarch contain more calories in 100 grams?Both whole wheat flour and cornstarch are high in calories. Cornstarch has 20% more calories than whole wheat flour - whole wheat flour has 332 calories in 100g and cornstarch has 381 calories.
Does whole wheat flour or cornstarch have more carbohydrates?
By weight, both whole wheat flour and cornstarch are high in carbohydrates. cornstarch has 20% more carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and cornstarch has 91.3g of carbohydrates.
Does whole wheat flour or cornstarch contain more iron?
Whole wheat flour is an abundant source of iron and it has 690% more iron than cornstarch - whole wheat flour has 3.7mg of iron in 100 grams and cornstarch has 0.47mg of iron.
Does whole wheat flour or cornstarch contain more potassium?
Whole wheat flour is a rich source of potassium and it has 130 times more potassium than cornstarch - whole wheat flour has 394mg of potassium in 100 grams and cornstarch has 3mg of potassium.