Whole Wheat Flour vs. Greek Yogurt

Nutrition comparison of Whole Wheat Flour and Greek Yogurt

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 greek yogurt (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in whole wheat flour and greek yogurt:

  • Both whole wheat flour and greek yogurt are high in protein.
  • Greek yogurt has signficantly more Vitamin A than whole wheat flour.
  • Greek yogurt is an excellent source of calcium.
  • Whole wheat flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, greek yogurt contains more Vitamin B12.
  • Whole wheat flour is an excellent source of dietary fiber, iron and potassium.
Detailed nutritional comparison of whole wheat flour and greek yogurt is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Greek Yogurt (Yogurt, Greek, plain, lowfat) . Have a correction or suggestions? Shoot us an email.

Image of Whole Wheat Flour src
Image of Greek Yogurt src

Calories and Carbs

calories

Whole wheat flour is high in calories and greek yogurt has 78% less calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and greek yogurt has 73 calories.

For macronutrient ratios, whole wheat flour is much lighter in protein, much heavier in carbs and lighter in fat compared to greek yogurt per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for greek yogurt, 55:22:24 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Flour Greek Yogurt
Protein 11% 55%
Carbohydrates 84% 22%
Fat 5% 24%
Alcohol ~ ~

carbohydrates

Whole wheat flour is high in carbohydrates and greek yogurt has 95% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

dietary fiber

Whole wheat flour is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - whole wheat flour has 13.1g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Whole wheat flour and greek yogurt contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and greek yogurt has 3.6g of sugar.

Protein

protein

Both whole wheat flour and greek yogurt are high in protein. Whole wheat flour is very similar to whole wheat flour for protein - whole wheat flour has 9.6g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Whole wheat flour and greek yogurt contain similar amounts of saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

Both greek yogurt and whole wheat flour are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and whole wheat flour does not contain significant amounts.

cholesterol

Whole wheat flour has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and whole wheat flour does not contain significant amounts.

Vitamins

Vitamin C

Greek yogurt has more Vitamin C than whole wheat flour - greek yogurt has 0.8mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.

Vitamin A

Greek yogurt has signficantly more Vitamin A than whole wheat flour - greek yogurt has 90ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.

Vitamin E

Whole wheat flour and greek yogurt contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.

Vitamin K

Whole wheat flour and greek yogurt contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.

The B Vitamins

Whole wheat flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, greek yogurt contains more Vitamin B12. Both whole wheat flour and greek yogurt contain significant amounts of riboflavin.

Whole Wheat Flour Greek Yogurt
Thiamin 0.297 MG 0.044 MG
Riboflavin 0.188 MG 0.233 MG
Niacin 5.347 MG 0.197 MG
Pantothenic acid 1.011 MG 0.47 MG
Vitamin B6 0.191 MG 0.055 MG
Folate 28 UG 12 UG
Vitamin B12 ~ 0.52 UG

Minerals

calcium

Greek yogurt 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 greek yogurt has 115mg of calcium.

iron

Whole wheat flour is an excellent source of iron and it has 91 times more iron than greek yogurt - whole wheat flour has 3.7mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Whole wheat flour is an excellent source of potassium and it has 179% more potassium than greek yogurt - whole wheat flour has 394mg of potassium per 100 grams and greek yogurt has 141mg 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 greek yogurt contain small amounts of beta-carotene.

Whole Wheat Flour Greek Yogurt
beta-carotene 5 UG 6 UG
lutein + zeaxanthin 220 UG 1 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 Greek Yogurt (Yogurt, Greek, plain, lowfat) .

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FAQ

Does whole wheat flour or greek yogurt contain more calories in 100 grams?
Whole wheat flour is high in calories and greek yogurt has 80% less calories than whole wheat flour - whole wheat flour has 332 calories in 100g and greek yogurt has 73 calories.

Is whole wheat flour or greek yogurt better for protein?
Both whole wheat flour and greek yogurt are high in protein. Whole wheat flour is very similar to whole wheat flour for protein - whole wheat flour has 9.6g of protein per 100 grams and greek yogurt has 10g of protein.

Does whole wheat flour or greek yogurt have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and greek yogurt has 100% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and greek yogurt has 3.9g of carbohydrates.

Does whole wheat flour or greek yogurt contain more calcium?
Greek yogurt 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 greek yogurt has 115mg of calcium.

Does whole wheat flour or greek yogurt contain more iron?
Whole wheat flour is an abundant source of iron and it has 91 times more iron than greek yogurt - whole wheat flour has 3.7mg of iron in 100 grams and greek yogurt has 0.04mg of iron.

Does whole wheat flour or greek yogurt contain more potassium?
Whole wheat flour is a rich source of potassium and it has 180% more potassium than greek yogurt - whole wheat flour has 394mg of potassium in 100 grams and greek yogurt has 141mg of potassium.