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.
Detailed nutritional comparison of whole wheat flour and squash 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 Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.

Image of Whole Wheat Flour src
Image of Squash src

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, 8:90:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Flour Squash
Protein 11% 8%
Carbohydrates 84% 90%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Whole Wheat Flour or Squash .

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) .

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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.