Whole Wheat Flour vs. Squash
Nutrition comparison of Whole Wheat Flour and Cooked Squash
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
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and squash:
- Both whole wheat flour and squash are high in dietary fiber and potassium.
- Squash has more beta-carotene and alpha-carotene than whole wheat flour, however, whole wheat flour contains more lutein + zeaxanthin than squash.
- Squash is a great source of Vitamin C.
- Squash is an excellent source of Vitamin A.
- Whole wheat flour has more thiamin, riboflavin, niacin and pantothenic acid.
- Whole wheat flour is a great source of protein.
- Whole wheat flour is an excellent source of iron.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat flour is high in calories and squash has 88% less calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and squash has 40 calories.
For macronutrient ratios, whole wheat flour is lighter in carbs and similar to squash for protein and fat. Whole wheat flour has a macronutrient ratio of 11:84:5 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Squash | |
|---|---|---|
| Protein | 11% | 8% |
| Carbohydrates | 84% | 91% |
| Fat | 5% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and squash has 86% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and squash has 10.5g of carbohydrates.
dietary fiber
Both whole wheat flour and squash are high in dietary fiber. Whole wheat flour has 309% more dietary fiber than squash - whole wheat flour has 13.1g of dietary fiber per 100 grams and squash has 3.2g of dietary fiber.
sugar
Whole wheat flour and squash contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and squash has 2g of sugar.
Protein
protein
Whole wheat flour is a great source of protein and it has 968% more protein than squash - whole wheat flour has 9.6g of protein per 100 grams and squash has 0.9g of protein.
Fat
saturated fat
Both whole wheat flour and squash are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and squash has 0.02g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has more Vitamin C than whole wheat flour - squash has 15.1mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Squash is an excellent source of Vitamin A and it has more Vitamin A than whole wheat flour - squash has 558ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour and squash contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and squash has 1.3mg of Vitamin E.
Vitamin K
Whole wheat flour and squash contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and squash has 1ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin, riboflavin, niacin and pantothenic acid. Both whole wheat flour and squash contain significant amounts of Vitamin B6 and folate.
| Whole Wheat Flour | Squash | |
|---|---|---|
| Thiamin | 0.297 MG | 0.072 MG |
| Riboflavin | 0.188 MG | 0.017 MG |
| Niacin | 5.347 MG | 0.969 MG |
| Pantothenic acid | 1.011 MG | 0.359 MG |
| Vitamin B6 | 0.191 MG | 0.124 MG |
| Folate | 28 UG | 19 UG |
Minerals
calcium
Whole wheat flour and squash contain similar amounts of calcium - whole wheat flour has 33mg of calcium per 100 grams and squash has 41mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 518% more iron than squash - whole wheat flour has 3.7mg of iron per 100 grams and squash has 0.6mg of iron.
potassium
Both whole wheat flour and squash are high in potassium. Whole wheat flour has 39% more potassium than squash - whole wheat flour has 394mg of potassium per 100 grams and squash has 284mg 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, squash has more beta-carotene and alpha-carotene than whole wheat flour per 100 grams, however, whole wheat flour contains more lutein + zeaxanthin than squash per 100 grams.
| Whole Wheat Flour | Squash | |
|---|---|---|
| beta-carotene | 5 UG | 4570 UG |
| lutein + zeaxanthin | 220 UG | ~ |
| alpha-carotene | ~ | 1130 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 Squash (Squash, winter, butternut, cooked, baked, without salt) .
Whole Wheat Flour g
()
|
Daily Values (%) |
Cooked Squash 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 squash contain more calories in 100 grams?Whole wheat flour is high in calories and squash has 90% less calories than whole wheat flour - whole wheat flour has 332 calories in 100g and squash has 40 calories.
Does whole wheat flour or squash have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and squash has 90% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and squash has 10.5g of carbohydrates.
Does whole wheat flour or squash contain more iron?
Whole wheat flour is an abundant source of iron and it has 520% more iron than squash - whole wheat flour has 3.7mg of iron in 100 grams and squash has 0.6mg of iron.
Does whole wheat flour or squash contain more potassium?
Both whole wheat flour and squash are high in potassium. Whole wheat flour has 40% more potassium than squash - whole wheat flour has 394mg of potassium in 100 grams and squash has 284mg of potassium.