Whole Wheat Flour vs. Skim Milk
Nutrition comparison of Whole Wheat Flour and Skim Milk
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
skim milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and skim milk:
- Skim milk is an excellent source of calcium.
- Whole wheat flour has 3.9 times less sugar than skim milk.
- Whole wheat flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, skim milk 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 Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat flour is high in calories and skim milk has 90% less calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and skim milk has 34 calories.
For macronutrient ratios, whole wheat flour is much lighter in protein, much heavier in carbs and similar to skim milk for fat. Whole wheat flour has a macronutrient ratio of 11:84:5 and for skim milk, 40:58:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Skim Milk | |
|---|---|---|
| Protein | 11% | 40% |
| Carbohydrates | 84% | 58% |
| Fat | 5% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and skim milk has 93% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and skim milk has 5g of carbohydrates.
dietary fiber
Whole wheat flour is an excellent source of dietary fiber and it has more dietary fiber than skim milk - whole wheat flour has 13.1g of dietary fiber per 100 grams and skim milk does not contain significant amounts.
sugar
Whole wheat flour has 3.9 times less sugar than skim milk - whole wheat flour has 1g of sugar per 100 grams and skim milk has 5.1g of sugar.
Protein
protein
Whole wheat flour is a great source of protein and it has 185% more protein than skim milk - whole wheat flour has 9.6g of protein per 100 grams and skim milk has 3.4g of protein.
Fat
saturated fat
Both whole wheat flour and skim milk are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and skim milk has 0.06g of saturated fat.
cholesterol
Both skim milk and whole wheat flour are low in cholesterol - skim milk has 2mg of cholesterol per 100 grams and whole wheat flour does not contain significant amounts.
Vitamins
Vitamin A
Skim milk has more Vitamin A than whole wheat flour - skim milk has 61ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin D
Skim milk has more Vitamin D than whole wheat flour - skim milk has 47iu of Vitamin D per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour and skim milk contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and skim milk has 0.01mg of Vitamin E.
Vitamin K
Whole wheat flour and skim milk contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and skim milk does not contain significant amounts.
The B Vitamins
Whole wheat flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, skim milk contains more Vitamin B12. Both whole wheat flour and skim milk contain significant amounts of riboflavin.
| Whole Wheat Flour | Skim Milk | |
|---|---|---|
| Thiamin | 0.297 MG | 0.045 MG |
| Riboflavin | 0.188 MG | 0.182 MG |
| Niacin | 5.347 MG | 0.094 MG |
| Pantothenic acid | 1.011 MG | 0.357 MG |
| Vitamin B6 | 0.191 MG | 0.037 MG |
| Folate | 28 UG | 5 UG |
| Vitamin B12 | ~ | 0.5 UG |
Minerals
calcium
Skim milk is an excellent source of calcium and it has 270% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and skim milk has 122mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 122 times more iron than skim milk - whole wheat flour has 3.7mg of iron per 100 grams and skim milk has 0.03mg of iron.
potassium
Whole wheat flour is an excellent source of potassium and it has 153% more potassium than skim milk - whole wheat flour has 394mg of potassium per 100 grams and skim milk has 156mg 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 Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) .
Whole Wheat Flour g
()
|
Daily Values (%) |
Skim Milk 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 skim milk contain more calories in 100 grams?Whole wheat flour is high in calories and skim milk has 90% less calories than whole wheat flour - whole wheat flour has 332 calories in 100g and skim milk has 34 calories.
Is whole wheat flour or skim milk better for protein?
Whole wheat flour is a great source of protein and it has 190% more protein than skim milk - whole wheat flour has 9.6g of protein per 100 grams and skim milk has 3.4g of protein.
Does whole wheat flour or skim milk have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and skim milk has 90% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and skim milk has 5g of carbohydrates.
Does whole wheat flour or skim milk contain more calcium?
Skim milk is a rich source of calcium and it has 270% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium in 100 grams and skim milk has 122mg of calcium.
Does whole wheat flour or skim milk contain more iron?
Whole wheat flour is an abundant source of iron and it has 122 times more iron than skim milk - whole wheat flour has 3.7mg of iron in 100 grams and skim milk has 0.03mg of iron.
Does whole wheat flour or skim milk contain more potassium?
Whole wheat flour is a rich source of potassium and it has 150% more potassium than skim milk - whole wheat flour has 394mg of potassium in 100 grams and skim milk has 156mg of potassium.