How many calories are in one cup of flour?

Flour has 455 calories per cup or 364 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

How much protein is in one cup of flour?

An excellent source of protein, a single cup of Flour contains 26% of recommended daily values or 12.9 grams of protein. However, the protein in flour is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in flour?

Flour is an excellent source of many nutrients, including carbohydrates, dietary fiber and protein. It also contains significant amounts of iron and potassium.

Does flour contain antioxidants?

Flour contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid lutein + zeaxanthin.

What's similar to flour in cooking?

Cornmeal are similar to, or commonly paired with flour in cooking and recipes.

Food with Nutrition Similar to Flour

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Summary
Similar sweets
Similar nuts
Similar baked
Similar meats
Similar dairy
Similar plants
Similar seafood
Other Similar Foods

Flour source

Similar to Flour

A very popular and nutrient dense grain, flour is a good source of dietary fiber and protein. It also has significant amounts of iron and thiamin. One cup of flour contains about 455 calories.

Many foods are similar nutritionally to flour, including kit kat, filet o fish, wild rice and big mac.

We compared the key nutrients in flour (dietary fiber and protein) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

sweets: Kit Kat

nuts, grains and legumes: Wild Rice, Kidney Beans, Fried Tofu, Pinto Beans

baked goods: Whole Wheat Bread

meats: Chashu Pork

dairy and eggs: Feta Cheese, Vanilla Ice Cream, Cream Cheese, Greek Yogurt, Ricotta Cheese, Cottage Cheese

plants and vegetables: Garlic

seafood: Clams, Shrimp, Crab Meat

other: Filet O Fish, Big Mac, Quarter Pounder

The details of the top 20 foods most nutritionally similar to flour are below.

sweets

Kit Kat

Similarity: > 95%

Kit kat is also high in and contains some of the same nutrients. Also, kit kat contains more Vitamin A, calcium and potassium than flour.

For 100 grams of flour and kit kat:

Flour (3/4 cup)		Kit Kat (2.5 bars)
2.7	dietary fiber (G)	1
10	protein (G)	6.5

However, flour does contain more dietary fiber and protein than kit kat by weight.

Here is a comparison of the rest of nutrients:

364	calories (KCAL)	518
0.27	sugar (G)	49
0.16	saturated fat (G)	18
0	trans fat (G)	0.1
0	Vitamin A (UG)	24
0.06	Vitamin E (MG)	0.34
15	calcium (MG)	125
1.2	iron (MG)	1
107	potassium (MG)	231
0.12	thiamin (MG)	0.12
0.04	riboflavin (MG)	0.21
1.3	niacin (MG)	0.5
0.44	pantothenic acid (MG)	0.64
0.04	Vitamin B6 (MG)	0.02
26	folate (UG)	14
0	Vitamin B12 (UG)	0.56

0.98 | 0.98 | 2.7 Complete Comparison:
Kit Kat vs. Flour

nuts, grains and legumes

Several seeds or grains offer similar nutrients to flour including wild rice, kidney beans, fried tofu and pinto beans.

Wild Rice

Similarity: > 95%

Wild rice is also high in and contains some of the same nutrients. Also, wild rice contains more Vitamin B6 and folate than flour.

For 100 grams of flour and wild rice:

Flour (3/4 cup)		Wild Rice (5/8 cup)
2.7	dietary fiber (G)	1.8
10	protein (G)	4

However, flour does contain more dietary fiber, protein, calcium and iron than wild rice by weight.

Here is a comparison of the rest of nutrients:

364	calories (KCAL)	101
0.27	sugar (G)	0.73
0.16	saturated fat (G)	0.05
0.06	Vitamin E (MG)	0.24
15	calcium (MG)	3
1.2	iron (MG)	0.6
107	potassium (MG)	101
0.12	thiamin (MG)	0.05
0.04	riboflavin (MG)	0.09
1.3	niacin (MG)	1.3
0.44	pantothenic acid (MG)	0.15
0.04	Vitamin B6 (MG)	0.14
26	folate (UG)	26

0.966 | 0.966 | 1.37 Complete Comparison:
Wild Rice vs. Flour

Kidney Beans

Similarity: > 95%

Kidney beans are also high in dietary fiber and protein. Also, kidney beans contains more calcium, potassium and Vitamin B6 than flour.

For 100 grams of flour and kidney beans:

Flour (3/4 cup)		Kidney Beans (5/8 cup)
2.7	dietary fiber (G)	6
10	protein (G)	8.1

However, flour does contain more niacin and pantothenic acid than kidney beans by weight.

Here is a comparison of the rest of nutrients:

364	calories (KCAL)	121
0.27	sugar (G)	0
0.16	saturated fat (G)	0.33
0	Vitamin C (MG)	0.2
0.06	Vitamin E (MG)	0.03
15	calcium (MG)	58
1.2	iron (MG)	1.5
107	potassium (MG)	250
0.12	thiamin (MG)	0.06
0.04	riboflavin (MG)	0.02
1.3	niacin (MG)	0.42
0.44	pantothenic acid (MG)	0
0.04	Vitamin B6 (MG)	0.11
26	folate (UG)	23

0.958 | 0.958 | 1.69 Complete Comparison:
Kidney Beans vs. Flour

Fried Tofu

Similarity: > 95%

Fried tofu is also high in dietary fiber and protein. Also, fried tofu contains more calcium and iron than flour.

For 100 grams of flour and fried tofu:

Flour (3/4 cup)		Fried Tofu (3.5 ounces)
2.7	dietary fiber (G)	3.9
10	protein (G)	19

However, flour does contain more niacin than fried tofu by weight.

Here is a comparison of the rest of nutrients:

364	calories (KCAL)	270
0.27	sugar (G)	2.7
0.16	saturated fat (G)	2.9
0	Vitamin A (UG)	1
0.06	Vitamin E (MG)	0.04
15	calcium (MG)	372
1.2	iron (MG)	4.9
107	potassium (MG)	146
0.12	thiamin (MG)	0.17
0.04	riboflavin (MG)	0.05
1.3	niacin (MG)	0.1
0.44	pantothenic acid (MG)	0.14
0.04	Vitamin B6 (MG)	0.1
26	folate (UG)	27

0.956 | 0.956 | 4.39 Complete Comparison:
Fried Tofu vs. Flour

Pinto Beans

Similarity: > 95%

Pinto beans are also high in dietary fiber and contains some of the same nutrients. Also, pinto beans contains more calcium and potassium than flour.

For 100 grams of flour and pinto beans:

Flour (3/4 cup)		Pinto Beans (3/8 can)
2.7	dietary fiber (G)	5.5
10	protein (G)	7

However, flour does contain more protein, niacin, pantothenic acid and Vitamin B6 than pinto beans by weight.

Here is a comparison of the rest of nutrients:

364	calories (KCAL)	114
0.27	sugar (G)	0.54
0.16	saturated fat (G)	0.16
0	Vitamin C (MG)	0.1
0.06	Vitamin E (MG)	0
15	calcium (MG)	63
1.2	iron (MG)	1.3
107	potassium (MG)	274
0.12	thiamin (MG)	0.05
0.04	riboflavin (MG)	0.02
1.3	niacin (MG)	0.27
0.44	pantothenic acid (MG)	0
0.04	Vitamin B6 (MG)	0
26	folate (UG)	24

0.952 | 0.952 | 1.45 Complete Comparison:
Pinto Beans vs. Flour

baked goods

Whole Wheat Bread

Similarity: > 95%

Whole wheat bread is also high in dietary fiber and protein. Moreover, whole wheat bread contains more calcium, iron, potassium and thiamin than flour.

For 100 grams of flour and whole wheat bread:

Flour (3/4 cup)		Whole Wheat Bread (3.5 ounces)
2.7	dietary fiber (G)	7.4
10	protein (G)	13

However, flour

Here is a comparison of the rest of nutrients:

364	calories (KCAL)	265
0.27	sugar (G)	6.4
0.16	saturated fat (G)	0.87
0	Vitamin C (MG)	0.1
0.06	Vitamin E (MG)	0.37
15	calcium (MG)	103
1.2	iron (MG)	2.5
107	potassium (MG)	230
0.12	thiamin (MG)	0.28
0.04	riboflavin (MG)	0.13
1.3	niacin (MG)	4
0.44	pantothenic acid (MG)	0.34
0.04	Vitamin B6 (MG)	0.26
26	folate (UG)	75

0.963 | 0.963 | 4.83 Complete Comparison:
Whole Wheat Bread vs. Flour

meats

Chashu Pork

Similarity: > 95%

Chashu pork is also high in protein and contains some of the same nutrients. Also, chashu pork contains more Vitamin C and calcium than flour.

For 100 grams of flour and chashu pork:

Flour (3/4 cup)		Chashu Pork (4 stixes)
2.7	dietary fiber (G)	1.9
10	protein (G)	12

A higher water content, chashu pork is less nutritionally dense than flour. Flour does contain more dietary fiber, potassium, thiamin, riboflavin and niacin than chashu pork by weight.

Here is a comparison of the rest of nutrients:

364	calories (KCAL)	173
0.27	sugar (G)	4.5
0.16	saturated fat (G)	2.2
0	Vitamin C (MG)	12
0.06	Vitamin E (MG)	0
15	calcium (MG)	26
1.2	iron (MG)	0.92
107	potassium (MG)	0
0.12	thiamin (MG)	0
0.04	riboflavin (MG)	0
1.3	niacin (MG)	0
0.44	pantothenic acid (MG)	0
0.04	Vitamin B6 (MG)	0
26	folate (UG)	0

0.959 | 0.959 | 0.81 Complete Comparison:
Chashu Pork vs. Flour

dairy and eggs

Several dairy or egg products offer similar nutrients to flour including feta cheese, vanilla ice cream, cream cheese, greek yogurt and ricotta cheese.

Feta Cheese

Similarity: > 95%

Feta cheese is also high in protein and contains some of the same nutrients. Moreover, feta cheese contains more Vitamin A, Vitamin D, calcium and riboflavin than flour.

For 100 grams of flour and feta cheese:

Flour (3/4 cup)		Feta Cheese (5/8 cup)
2.7	dietary fiber (G)	0
10	protein (G)	14

However, flour does contain more dietary fiber, iron and potassium than feta cheese by weight.

Here is a comparison of the rest of nutrients:

364	calories (KCAL)	265
0.27	sugar (G)	0
0.16	saturated fat (G)	13
0	Vitamin A (UG)	125
0	Vitamin D (IU)	16
0.06	Vitamin E (MG)	0.18
15	calcium (MG)	493
1.2	iron (MG)	0.65
107	potassium (MG)	62
0.12	thiamin (MG)	0.15
0.04	riboflavin (MG)	0.84
1.3	niacin (MG)	0.99
0.44	pantothenic acid (MG)	0.97
0.04	Vitamin B6 (MG)	0.42
26	folate (UG)	32
0	Vitamin B12 (UG)	1.7

0.956 | 0.956 | 5.04 Complete Comparison:
Feta Cheese vs. Flour

Vanilla Ice Cream

Similarity: > 95%

Vanilla ice cream is also high in and contains some of the same nutrients. Also, vanilla ice cream contains more Vitamin A, Vitamin D and calcium than flour.

For 100 grams of flour and vanilla ice cream:

Flour (3/4 cup)		Vanilla Ice Cream (1.5 serving)
2.7	dietary fiber (G)	0.7
10	protein (G)	3.5

However, flour does contain more dietary fiber, protein, iron, thiamin and niacin than vanilla ice cream by weight.

Here is a comparison of the rest of nutrients:

364	calories (KCAL)	207
0.27	sugar (G)	21
0.16	saturated fat (G)	6.8
0	Vitamin C (MG)	0.6
0	Vitamin A (UG)	118
0	Vitamin D (IU)	8
0.06	Vitamin E (MG)	0.3
15	calcium (MG)	128
1.2	iron (MG)	0.09
107	potassium (MG)	199
0.12	thiamin (MG)	0.04
0.04	riboflavin (MG)	0.24
1.3	niacin (MG)	0.12
0.44	pantothenic acid (MG)	0.58
0.04	Vitamin B6 (MG)	0.05
26	folate (UG)	5
0	Vitamin B12 (UG)	0.39

0.955 | 0.955 | 1.82 Complete Comparison:
Vanilla Ice Cream vs. Flour

Cream Cheese

Similarity: > 95%

Cream cheese is also high in and contains some of the same nutrients. Moreover, cream cheese contains more trans fat, Vitamin A, calcium and riboflavin than flour.

For 100 grams of flour and cream cheese:

Flour (3/4 cup)		Cream Cheese (7 tbsps)
2.7	dietary fiber (G)	0
10	protein (G)	6.2

However, flour does contain more dietary fiber, protein, iron, thiamin and niacin than cream cheese by weight.

Here is a comparison of the rest of nutrients:

364	calories (KCAL)	350
0.27	sugar (G)	3.8
0.16	saturated fat (G)	20
0	trans fat (G)	1.2
0	Vitamin A (UG)	308
0.06	Vitamin E (MG)	0.86
15	calcium (MG)	97
1.2	iron (MG)	0.11
107	potassium (MG)	132
0.12	thiamin (MG)	0.02
0.04	riboflavin (MG)	0.23
1.3	niacin (MG)	0.09
0.44	pantothenic acid (MG)	0.52
0.04	Vitamin B6 (MG)	0.06
26	folate (UG)	9
0	Vitamin B12 (UG)	0.22

0.954 | 0.954 | 2.44 Complete Comparison:
Cream Cheese vs. Flour

Greek Yogurt

Similarity: > 95%

Greek yogurt is also high in protein and contains some of the same nutrients. Moreover, greek yogurt contains more Vitamin C, Vitamin A, calcium and riboflavin than flour.

For 100 grams of flour and greek yogurt:

Flour (3/4 cup)		Greek Yogurt (1/2 container)
2.7	dietary fiber (G)	0
10	protein (G)	10

However, flour does contain more dietary fiber, iron, thiamin and niacin than greek yogurt by weight.

Here is a comparison of the rest of nutrients:

364	calories (KCAL)	73
0.27	sugar (G)	3.6
0.16	saturated fat (G)	1.2
0	trans fat (G)	0.06
0	Vitamin C (MG)	0.8
0	Vitamin A (UG)	90
0.06	Vitamin E (MG)	0.04
15	calcium (MG)	115
1.2	iron (MG)	0.04
107	potassium (MG)	141
0.12	thiamin (MG)	0.04
0.04	riboflavin (MG)	0.23
1.3	niacin (MG)	0.2
0.44	pantothenic acid (MG)	0.47
0.04	Vitamin B6 (MG)	0.06
26	folate (UG)	12
0	Vitamin B12 (UG)	0.52

0.953 | 0.953 | 1.79 Complete Comparison:
Greek Yogurt vs. Flour

Ricotta Cheese

Similarity: > 95%

Ricotta cheese is also high in and contains some of the same nutrients. Also, ricotta cheese contains more trans fat, Vitamin A and Vitamin D than flour.

For 100 grams of flour and ricotta cheese:

Flour (3/4 cup)		Ricotta Cheese (3.5 ounces)
2.7	dietary fiber (G)	0
10	protein (G)	7.5

However, flour does contain more dietary fiber, protein, iron, thiamin and niacin than ricotta cheese by weight.

Here is a comparison of the rest of nutrients:

364	calories (KCAL)	150
0.27	sugar (G)	0.27
0.16	saturated fat (G)	6.4
0	trans fat (G)	0.33
0	Vitamin A (UG)	120
0	Vitamin D (IU)	10
0.06	Vitamin E (MG)	0.11
15	calcium (MG)	206
1.2	iron (MG)	0.13
107	potassium (MG)	219
0.12	thiamin (MG)	0.01
0.04	riboflavin (MG)	0.3
1.3	niacin (MG)	0.14
0.44	pantothenic acid (MG)	0.46
0.04	Vitamin B6 (MG)	0.1
26	folate (UG)	4
0	Vitamin B12 (UG)	0.85

0.953 | 0.953 | 2.22 Complete Comparison:
Ricotta Cheese vs. Flour

Cottage Cheese

Similarity: > 95%

Cottage cheese is also high in protein and contains some of the same nutrients. Moreover, cottage cheese contains more Vitamin A, calcium, riboflavin and Vitamin B12 than flour.

For 100 grams of flour and cottage cheese:

Flour (3/4 cup)		Cottage Cheese (3.5 ounces)
2.7	dietary fiber (G)	0
10	protein (G)	11

However, flour does contain more dietary fiber, iron, thiamin and niacin than cottage cheese by weight.

Here is a comparison of the rest of nutrients:

364	calories (KCAL)	98
0.27	sugar (G)	2.7
0.16	saturated fat (G)	1.7
0	Vitamin A (UG)	37
0	Vitamin D (IU)	3
0.06	Vitamin E (MG)	0.08
15	calcium (MG)	83
1.2	iron (MG)	0.07
107	potassium (MG)	104
0.12	thiamin (MG)	0.03
0.04	riboflavin (MG)	0.16
1.3	niacin (MG)	0.1
0.44	pantothenic acid (MG)	0.56
0.04	Vitamin B6 (MG)	0.05
26	folate (UG)	12
0	Vitamin B12 (UG)	0.43

0.95 | 0.95 | 1.58 Complete Comparison:
Cottage Cheese vs. Flour

plants and vegetables

Garlic

Similarity: > 95%

Garlic is also high in dietary fiber and contains some of the same nutrients. Moreover, garlic contains more Vitamin C, calcium, iron, potassium and thiamin than flour.

For 100 grams of flour and garlic:

Flour (3/4 cup)		Garlic (3/4 cup)
2.7	dietary fiber (G)	2.1
10	protein (G)	6.4

However, flour does contain more protein than garlic by weight.

Here is a comparison of the rest of nutrients:

364	calories (KCAL)	149
0.27	sugar (G)	1
0.16	saturated fat (G)	0.09
0	Vitamin C (MG)	31
0.06	Vitamin E (MG)	0.08
15	calcium (MG)	181
1.2	iron (MG)	1.7
107	potassium (MG)	401
0.12	thiamin (MG)	0.2
0.04	riboflavin (MG)	0.11
1.3	niacin (MG)	0.7
0.44	pantothenic acid (MG)	0.6
0.04	Vitamin B6 (MG)	1.2
26	folate (UG)	3

0.954 | 0.954 | 4.36 Complete Comparison:
Garlic vs. Flour

seafood

Clams

Similarity: > 95%

More nutritionally dense than flour, clams are also high in protein and contains some of the same nutrients. Moreover, clams contains more Vitamin C, Vitamin A, calcium, iron and potassium than flour.

For 100 grams of flour and clams:

Flour (3/4 cup)		Clams (3.5 ounces)
2.7	dietary fiber (G)	0
10	protein (G)	26

However, flour does contain more dietary fiber than clams by weight.

Here is a comparison of the rest of nutrients:

364	calories (KCAL)	148
0.27	sugar (G)	0
0.16	saturated fat (G)	0.19
0	Vitamin C (MG)	22
0	Vitamin A (UG)	171
0.06	Vitamin E (MG)	0
15	calcium (MG)	92
1.2	iron (MG)	2.8
107	potassium (MG)	628
0.12	thiamin (MG)	0.15
0.04	riboflavin (MG)	0.43
1.3	niacin (MG)	3.4
0.44	pantothenic acid (MG)	0.68
0.04	Vitamin B6 (MG)	0.11
26	folate (UG)	29
0	Vitamin B12 (UG)	99

0.953 | 0.953 | 6.19 Complete Comparison:
Clams vs. Flour

Shrimp

Similarity: > 95%

Shrimp is also high in protein and contains some of the same nutrients. Moreover, shrimp contains more Vitamin A, calcium, Vitamin B6 and Vitamin B12 than flour.

For 100 grams of flour and shrimp:

Flour (3/4 cup)		Shrimp (17 medium)
2.7	dietary fiber (G)	0
10	protein (G)	14

However, flour does contain more dietary fiber, iron and thiamin than shrimp by weight.

Here is a comparison of the rest of nutrients:

364	calories (KCAL)	71
0.27	sugar (G)	0
0.16	saturated fat (G)	0.26
0	trans fat (G)	0.02
0	Vitamin A (UG)	54
0	Vitamin D (IU)	2
0.06	Vitamin E (MG)	1.3
15	calcium (MG)	54
1.2	iron (MG)	0.21
107	potassium (MG)	113
0.12	thiamin (MG)	0.02
0.04	riboflavin (MG)	0.02
1.3	niacin (MG)	1.8
0.44	pantothenic acid (MG)	0.31
0.04	Vitamin B6 (MG)	0.16
26	folate (UG)	19
0	Vitamin B12 (UG)	1.1

0.95 | 0.95 | 2.56 Complete Comparison:
Shrimp vs. Flour

Crab Meat

Similarity: > 95%

Crab meat is also high in protein and contains some of the same nutrients. Moreover, crab meat contains more Vitamin C, Vitamin E, calcium, potassium and niacin than flour.

For 100 grams of flour and crab meat:

Flour (3/4 cup)		Crab Meat (3/4 cup)
2.7	dietary fiber (G)	0
10	protein (G)	18

However, flour does contain more dietary fiber, iron and thiamin than crab meat by weight.

Here is a comparison of the rest of nutrients:

364	calories (KCAL)	83
0.27	sugar (G)	0
0.16	saturated fat (G)	0.2
0	trans fat (G)	0.01
0	Vitamin C (MG)	3.3
0	Vitamin A (UG)	1
0.06	Vitamin E (MG)	1.8
15	calcium (MG)	91
1.2	iron (MG)	0.5
107	potassium (MG)	259
0.12	thiamin (MG)	0.02
0.04	riboflavin (MG)	0.09
1.3	niacin (MG)	2.7
0.44	pantothenic acid (MG)	1
0.04	Vitamin B6 (MG)	0.16
26	folate (UG)	51
0	Vitamin B12 (UG)	3.3

0.95 | 0.95 | 4.38 Complete Comparison:
Crab Meat vs. Flour

other

Filet O Fish

Similarity: > 95%

Filet o fish is also high in protein and contains some of the same nutrients. Moreover, filet o fish contains more trans fat, calcium, potassium and thiamin than flour.

For 100 grams of flour and filet o fish:

Flour (3/4 cup)		Filet O Fish (3/4 sandwich)
2.7	dietary fiber (G)	1.4
10	protein (G)	11

However, flour does contain more dietary fiber, pantothenic acid and Vitamin B6 than filet o fish by weight.

Here is a comparison of the rest of nutrients:

364	calories (KCAL)	282
0.27	sugar (G)	3.7
0.16	saturated fat (G)	2.8
0	trans fat (G)	0.13
0	Vitamin C (MG)	0.3
0.06	Vitamin E (MG)	1.2
15	calcium (MG)	120
1.2	iron (MG)	1.6
107	potassium (MG)	220
0.12	thiamin (MG)	0.21
0.04	riboflavin (MG)	0.13
1.3	niacin (MG)	2.2
0.44	pantothenic acid (MG)	0
0.04	Vitamin B6 (MG)	0
26	folate (UG)	21
0	Vitamin B12 (UG)	1.1

0.973 | 0.973 | 3.13 Complete Comparison:
Filet O Fish vs. Flour

Big Mac

Similarity: > 95%

Big mac is also high in protein and contains some of the same nutrients. Moreover, big mac contains more calcium, iron, potassium and riboflavin than flour.

For 100 grams of flour and big mac:

Flour (3/4 cup)		Big Mac (1/2 burger)
2.7	dietary fiber (G)	1.6
10	protein (G)	12

However, flour does contain more dietary fiber, pantothenic acid and Vitamin B6 than big mac by weight.

Here is a comparison of the rest of nutrients:

364	calories (KCAL)	257
0.27	sugar (G)	4
0.16	saturated fat (G)	3.8
0	Vitamin C (MG)	0.4
0.06	Vitamin E (MG)	0
15	calcium (MG)	116
1.2	iron (MG)	2
107	potassium (MG)	181
0.12	thiamin (MG)	0.18
0.04	riboflavin (MG)	0.21
1.3	niacin (MG)	3.4
0.44	pantothenic acid (MG)	0
0.04	Vitamin B6 (MG)	0
26	folate (UG)	46
0	Vitamin B12 (UG)	0.88

0.965 | 0.965 | 2.72 Complete Comparison:
Big Mac vs. Flour

Quarter Pounder

Similarity: > 95%

Quarter pounder is also high in protein and contains some of the same nutrients. Also, quarter pounder contains more Vitamin C, calcium and iron than flour.

For 100 grams of flour and quarter pounder:

Flour (3/4 cup)		Quarter Pounder (5/8 burger)
2.7	dietary fiber (G)	1.6
10	protein (G)	14

However, flour does contain more dietary fiber, pantothenic acid and Vitamin B6 than quarter pounder by weight.

Here is a comparison of the rest of nutrients:

364	calories (KCAL)	244
0.27	sugar (G)	5.1
0.16	saturated fat (G)	4
0	Vitamin C (MG)	0.9
0.06	Vitamin E (MG)	0
15	calcium (MG)	84
1.2	iron (MG)	2.4
107	potassium (MG)	227
0.12	thiamin (MG)	0.18
0.04	riboflavin (MG)	0.34
1.3	niacin (MG)	4.5
0.44	pantothenic acid (MG)	0
0.04	Vitamin B6 (MG)	0
26	folate (UG)	56
0	Vitamin B12 (UG)	1.3

0.961 | 0.961 | 3.23 Complete Comparison:
Quarter Pounder vs. Flour

Other Nutritional Substitutes

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