Whole Wheat Flour vs. Yogurt
Nutrition comparison of Whole Wheat Flour and Yogurt
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
yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and yogurt:
- Whole wheat flour has 3.8 times less saturated fat than yogurt.
- Whole wheat flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, yogurt 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.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat flour is high in calories and yogurt has 82% less calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, whole wheat flour is lighter in protein, much heavier in carbs and much lighter in fat compared to yogurt per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for yogurt, 22:30:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Yogurt | |
|---|---|---|
| Protein | 11% | 22% |
| Carbohydrates | 84% | 30% |
| Fat | 5% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and yogurt has 94% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
dietary fiber
Whole wheat flour is an excellent source of dietary fiber and it has more dietary fiber than yogurt - whole wheat flour has 13.1g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Whole wheat flour and yogurt contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Whole wheat flour is a great source of protein and it has 177% more protein than yogurt - whole wheat flour has 9.6g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Whole wheat flour has 3.8 times less saturated fat than yogurt - whole wheat flour has 0.43g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Whole wheat flour has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and whole wheat flour does not contain significant amounts.
Vitamins
Vitamin C
Yogurt and whole wheat flour contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Yogurt has more Vitamin A than whole wheat flour - yogurt has 27ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin D
Yogurt and whole wheat flour contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour and yogurt contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Whole wheat flour and yogurt contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, yogurt contains more Vitamin B12. Both whole wheat flour and yogurt contain significant amounts of riboflavin.
| Whole Wheat Flour | Yogurt | |
|---|---|---|
| Thiamin | 0.297 MG | 0.029 MG |
| Riboflavin | 0.188 MG | 0.142 MG |
| Niacin | 5.347 MG | 0.075 MG |
| Pantothenic acid | 1.011 MG | 0.389 MG |
| Vitamin B6 | 0.191 MG | 0.032 MG |
| Folate | 28 UG | 7 UG |
| Vitamin B12 | ~ | 0.37 UG |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 267% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 73 times more iron than yogurt - whole wheat flour has 3.7mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Whole wheat flour is an excellent source of potassium and it has 154% more potassium than yogurt - whole wheat flour has 394mg of potassium per 100 grams and yogurt has 155mg 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, both whole wheat flour and yogurt contain small amounts of beta-carotene.
| Whole Wheat Flour | Yogurt | |
|---|---|---|
| beta-carotene | 5 UG | 5 UG |
| lutein + zeaxanthin | 220 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 Yogurt (Yogurt, plain, whole milk) .
Whole Wheat Flour g
()
|
Daily Values (%) |
Yogurt 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 yogurt contain more calories in 100 grams?Whole wheat flour is high in calories and yogurt has 80% less calories than whole wheat flour - whole wheat flour has 332 calories in 100g and yogurt has 61 calories.
Does whole wheat flour or yogurt have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and yogurt has 90% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and yogurt has 4.7g of carbohydrates.
Does whole wheat flour or yogurt contain more calcium?
Yogurt 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 yogurt has 121mg of calcium.
Does whole wheat flour or yogurt contain more iron?
Whole wheat flour is an abundant source of iron and it has 73 times more iron than yogurt - whole wheat flour has 3.7mg of iron in 100 grams and yogurt has 0.05mg of iron.
Does whole wheat flour or yogurt contain more potassium?
Whole wheat flour is a rich source of potassium and it has 150% more potassium than yogurt - whole wheat flour has 394mg of potassium in 100 grams and yogurt has 155mg of potassium.