Whole Wheat Flour vs. Olive Oil
Nutrition comparison of Whole Wheat Flour and Olive Oil
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
olive oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and olive oil:
- Both whole wheat flour and olive oil are high in calories.
- Olive oil is an excellent source of Vitamin E.
- Whole wheat flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Whole wheat flour has signficantly more calcium than olive oil.
- 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 Olive Oil (Oil, olive, salad or cooking) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat flour and olive oil are high in calories. Olive oil has 166% more calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, whole wheat flour is heavier in protein, much heavier in carbs and much lighter in fat compared to olive oil per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for olive oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Olive Oil | |
|---|---|---|
| Protein | 11% | ~ |
| Carbohydrates | 84% | ~ |
| Fat | 5% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and olive oil has less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Whole wheat flour is an excellent source of dietary fiber and it has more dietary fiber than olive oil - whole wheat flour has 13.1g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than whole wheat flour - whole wheat flour has 1g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Whole wheat flour is a great source of protein and it has more protein than olive oil - whole wheat flour has 9.6g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and whole wheat flour has 97% less saturated fat than olive oil - whole wheat flour has 0.43g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin A
Whole wheat flour and olive oil contain similar amounts of Vitamin A - whole wheat flour has 2.7ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 26 times more Vitamin E than whole wheat flour - whole wheat flour has 0.53mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Olive oil has 30 times more Vitamin K than whole wheat flour - whole wheat flour has 1.9ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Whole Wheat Flour | Olive Oil | |
|---|---|---|
| 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 olive oil - whole wheat flour has 33mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 563% more iron than olive oil - whole wheat flour has 3.7mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Whole wheat flour is an excellent source of potassium and it has 393 times more potassium than olive oil - whole wheat flour has 394mg of potassium per 100 grams and olive oil has 1mg 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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Olive Oil (Oil, olive, salad or cooking) .
Whole Wheat Flour g
()
|
Daily Values (%) |
Olive Oil 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 olive oil contain more calories in 100 grams?Both whole wheat flour and olive oil are high in calories. Olive oil has 170% more calories than whole wheat flour - whole wheat flour has 332 calories in 100g and olive oil has 884 calories.
Does whole wheat flour or olive oil have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and olive oil has fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and olive oil has no carbs..
Does whole wheat flour or olive oil contain more iron?
Whole wheat flour is an abundant source of iron and it has 560% more iron than olive oil - whole wheat flour has 3.7mg of iron in 100 grams and olive oil has 0.56mg of iron.
Does whole wheat flour or olive oil contain more potassium?
Whole wheat flour is a rich source of potassium and it has 393 times more potassium than olive oil - whole wheat flour has 394mg of potassium in 100 grams and olive oil has 1mg of potassium.