Whole Wheat Flour vs. Yellow Corn
Nutrition comparison of Whole Wheat Flour and Cooked Yellow Corn
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
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and yellow corn:
- Both whole wheat flour and yellow corn are high in dietary fiber and potassium.
- Whole wheat flour has more thiamin, riboflavin and niacin.
- Whole wheat flour has signficantly more calcium than yellow corn.
- 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 Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat flour is high in calories and yellow corn has 71% less calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, whole wheat flour is heavier in carbs, lighter in fat and similar to yellow corn for protein. Whole wheat flour has a macronutrient ratio of 11:84:5 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Yellow Corn | |
|---|---|---|
| Protein | 11% | 12% |
| Carbohydrates | 84% | 76% |
| Fat | 5% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and yellow corn has 72% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.
dietary fiber
Both whole wheat flour and yellow corn are high in dietary fiber. Whole wheat flour has 446% more dietary fiber than yellow corn - whole wheat flour has 13.1g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.
sugar
Whole wheat flour and yellow corn contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and yellow corn has 4.5g of sugar.
Protein
protein
Whole wheat flour is a great source of protein and it has 182% more protein than yellow corn - whole wheat flour has 9.6g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Both whole wheat flour and yellow corn are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.
Vitamins
Vitamin C
Yellow corn has more Vitamin C than whole wheat flour - yellow corn has 5.5mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Yellow corn has more Vitamin A than whole wheat flour - yellow corn has 13ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour and yellow corn contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.
Vitamin K
Whole wheat flour and yellow corn contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin, riboflavin and niacin. Both whole wheat flour and yellow corn contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Whole Wheat Flour | Yellow Corn | |
|---|---|---|
| Thiamin | 0.297 MG | 0.093 MG |
| Riboflavin | 0.188 MG | 0.057 MG |
| Niacin | 5.347 MG | 1.683 MG |
| Pantothenic acid | 1.011 MG | 0.792 MG |
| Vitamin B6 | 0.191 MG | 0.139 MG |
| Folate | 28 UG | 23 UG |
Minerals
calcium
Whole wheat flour has signficantly more calcium than yellow corn - whole wheat flour has 33mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 724% more iron than yellow corn - whole wheat flour has 3.7mg of iron per 100 grams and yellow corn has 0.45mg of iron.
potassium
Both whole wheat flour and yellow corn are high in potassium. Whole wheat flour has 81% more potassium than yellow corn - whole wheat flour has 394mg of potassium per 100 grams and yellow corn has 218mg 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,
| Whole Wheat Flour | Yellow Corn | |
|---|---|---|
| beta-carotene | 5 UG | 66 UG |
| lutein + zeaxanthin | 220 UG | 906 UG |
| alpha-carotene | ~ | 23 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 Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Whole Wheat Flour g
()
|
Daily Values (%) |
Cooked Yellow Corn 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 yellow corn contain more calories in 100 grams?Whole wheat flour is high in calories and yellow corn has 70% less calories than whole wheat flour - whole wheat flour has 332 calories in 100g and yellow corn has 96 calories.
Does whole wheat flour or yellow corn have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and yellow corn has 70% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and yellow corn has 21g of carbohydrates.
Does whole wheat flour or yellow corn contain more iron?
Whole wheat flour is an abundant source of iron and it has 720% more iron than yellow corn - whole wheat flour has 3.7mg of iron in 100 grams and yellow corn has 0.45mg of iron.
Does whole wheat flour or yellow corn contain more potassium?
Both whole wheat flour and yellow corn are high in potassium. Whole wheat flour has 80% more potassium than yellow corn - whole wheat flour has 394mg of potassium in 100 grams and yellow corn has 218mg of potassium.