How many calories are in one cup of wheat flour?

Wheat flour has 495 calories per cup or 361 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

How much protein is in one cup of wheat flour?

An excellent source of protein, a single cup of Wheat Flour contains 33% of recommended daily values or 16.4 grams of protein. However, the protein in wheat flour is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in wheat flour?

Wheat flour is an excellent source of many nutrients, including carbohydrates, dietary fiber, protein, iron, thiamin, riboflavin, niacin and folate. It also contains significant amounts of magnesium and potassium.

Does wheat flour contain antioxidants?

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

Vegan Food with Nutrition Similar to Wheat Flour

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Summary
Similar nuts
Similar plants

Wheat Flour source

Similar to Wheat Flour

A popular and nutrient dense grain, wheat flour is an excellent source of iron, thiamin and niacin. It is also a good source of dietary fiber, protein, riboflavin and folate. One cup of wheat flour contains about 495 calories.

A couple foods are fairly similar to wheat flour nutritionally, particularly pasta. In addition, wheat germ, peas and sprouted peas are moderately alike.

We compared the key nutrients in wheat flour (dietary fiber, protein, riboflavin, folate, iron, thiamin and niacin) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

nuts, grains and legumes: Pasta, Wheat Germ, Granola, Sunflower Seeds, , Oats, Peanut Flour, Pistachio, Cornmeal, Lentils, Mung Bean, Pecan, Black Beans, Oyster Mushroom

plants and vegetables: Peas, Sprouted Peas, Spirulina, Lima Beans, Nori, Dijon Mustard

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

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to wheat flour. Pasta, wheat germ, granola, sunflower seeds are all high in dietary fiber, protein, riboflavin, folate, iron, thiamin and or niacin.

Pasta

Similarity: > 95%

Pasta is high in many of the same nutrients as wheat flour, including dietary fiber, protein, iron and thiamin. Also, pasta contains more potassium and Vitamin B6 than wheat flour.

For 100 grams of wheat flour and pasta:

Wheat Flour (3/4 cup)		Pasta (1 cup)
2.4	dietary fiber (G)	3.2
12	protein (G)	13
0.51	riboflavin (MG)	0.4
183	folate (UG)	237
4.4	iron (MG)	3.3
0.81	thiamin (MG)	0.89
7.6	niacin (MG)	7.2

However, wheat flour

Here is a comparison of the rest of nutrients:

361	calories (KCAL)	371
0.31	sugar (G)	2.7
0.24	saturated fat (G)	0.28
0.4	Vitamin E (MG)	0.11
15	calcium (MG)	21
100	potassium (MG)	223
0.44	pantothenic acid (MG)	0.43
0.04	Vitamin B6 (MG)	0.14

0.992 | 0.992 | 5.81 Complete Comparison:
Pasta vs. Wheat Flour

Wheat Germ

Similarity: > 90%

More nutritionally dense than wheat flour, wheat germ is high in many of the same nutrients as wheat flour, including dietary fiber, protein, iron and thiamin. Moreover, wheat germ contains more calcium, potassium, pantothenic acid and Vitamin B6 than wheat flour.

For 100 grams of wheat flour and wheat germ:

Wheat Flour (3/4 cup)		Wheat Germ (7/8 cup)
2.4	dietary fiber (G)	13
12	protein (G)	23
0.51	riboflavin (MG)	0.5
183	folate (UG)	281
4.4	iron (MG)	6.3
0.81	thiamin (MG)	1.9
7.6	niacin (MG)	6.8

However, wheat flour does contain more Vitamin E than wheat germ by weight.

Here is a comparison of the rest of nutrients:

361	calories (KCAL)	360
0.31	sugar (G)	0
0.24	saturated fat (G)	1.7
0.4	Vitamin E (MG)	0
15	calcium (MG)	39
100	potassium (MG)	892
0.44	pantothenic acid (MG)	2.3
0.04	Vitamin B6 (MG)	1.3

0.936 | 0.936 | 11.17 Complete Comparison:
Wheat Germ vs. Wheat Flour

Granola

Similarity: 89%

Granola is high in many of the same nutrients as wheat flour, including dietary fiber, protein, iron and thiamin. Also, granola contains more Vitamin C, Vitamin E and calcium than wheat flour.

For 100 grams of wheat flour and granola:

Wheat Flour (3/4 cup)		Granola (7/8 cup)
2.4	dietary fiber (G)	8.9
12	protein (G)	14
0.51	riboflavin (MG)	0.35
183	folate (UG)	84
4.4	iron (MG)	4
0.81	thiamin (MG)	0.55
7.6	niacin (MG)	2.7

However, wheat flour does contain more niacin and folate than granola by weight.

Here is a comparison of the rest of nutrients:

361	calories (KCAL)	489
0.31	sugar (G)	20
0.24	saturated fat (G)	4
0	trans fat (G)	0.02
0	Vitamin C (MG)	1.2
0	Vitamin A (UG)	1
0.4	Vitamin E (MG)	11
15	calcium (MG)	76
100	potassium (MG)	539
0.44	pantothenic acid (MG)	0.75
0.04	Vitamin B6 (MG)	0.37

0.894 | 0.894 | 7.62 Complete Comparison:
Granola vs. Wheat Flour

Sunflower Seeds

Similarity: 88%

Sunflower seeds are high in many of the same nutrients as wheat flour, including dietary fiber, protein, iron and niacin. Moreover, sunflower seeds contains more Vitamin C, calcium, potassium and pantothenic acid than wheat flour.

For 100 grams of wheat flour and sunflower seeds:

Wheat Flour (3/4 cup)		Sunflower Seeds (3/4 cup)
2.4	dietary fiber (G)	12
12	protein (G)	17
0.51	riboflavin (MG)	0.29
183	folate (UG)	238
4.4	iron (MG)	6.8
0.81	thiamin (MG)	0.33
7.6	niacin (MG)	4.2

However, wheat flour does contain more Vitamin E, thiamin and riboflavin than sunflower seeds by weight.

Here is a comparison of the rest of nutrients:

361	calories (KCAL)	619
0.31	sugar (G)	0
0.24	saturated fat (G)	6
0	Vitamin C (MG)	1.4
0.4	Vitamin E (MG)	0
15	calcium (MG)	57
100	potassium (MG)	491
0.44	pantothenic acid (MG)	7.1
0.04	Vitamin B6 (MG)	0.81

0.883 | 0.883 | 8.9 Complete Comparison:
Sunflower Seeds vs. Wheat Flour

Similarity: 87%

is high in many of the same nutrients as wheat flour, including dietary fiber, protein, iron and thiamin. Also, contains more Vitamin A, potassium and Vitamin B6 than wheat flour.

For 100 grams of wheat flour and :

Wheat Flour (3/4 cup)		(5/8 cup)
2.4	dietary fiber (G)	7.3
12	protein (G)	9.4
0.51	riboflavin (MG)	0.2
183	folate (UG)	19
4.4	iron (MG)	2.7
0.81	thiamin (MG)	0.39
7.6	niacin (MG)	3.6

A higher water content, is less nutritionally dense than wheat flour. Wheat flour does contain more calcium, riboflavin, niacin and folate than by weight.

Here is a comparison of the rest of nutrients:

361	calories (KCAL)	365
0.31	sugar (G)	0.64
0.24	saturated fat (G)	0.67
0	Vitamin A (UG)	11
0.4	Vitamin E (MG)	0.49
15	calcium (MG)	7
100	potassium (MG)	287
0.44	pantothenic acid (MG)	0.42
0.04	Vitamin B6 (MG)	0.62

0.873 | 0.873 | 0 Complete Comparison:
vs. Wheat Flour

Oats

Similarity: 86%

Oats are high in many of the same nutrients as wheat flour, including dietary fiber, protein, iron and thiamin. Moreover, oats contains more calcium, potassium, pantothenic acid and Vitamin B6 than wheat flour.

For 100 grams of wheat flour and oats:

Wheat Flour (3/4 cup)		Oats (5/8 cup)
2.4	dietary fiber (G)	11
12	protein (G)	17
0.51	riboflavin (MG)	0.14
183	folate (UG)	56
4.4	iron (MG)	4.7
0.81	thiamin (MG)	0.76
7.6	niacin (MG)	0.96

However, wheat flour does contain more Vitamin E, riboflavin, niacin and folate than oats by weight.

Here is a comparison of the rest of nutrients:

361	calories (KCAL)	389
0.31	sugar (G)	0
0.24	saturated fat (G)	1.2
0.4	Vitamin E (MG)	0
15	calcium (MG)	54
100	potassium (MG)	429
0.44	pantothenic acid (MG)	1.3
0.04	Vitamin B6 (MG)	0.12

0.861 | 0.861 | 6.04 Complete Comparison:
Oats vs. Wheat Flour

Peanut Flour

Similarity: 86%

More nutritionally dense than wheat flour, peanut flour is high in many of the same nutrients as wheat flour, including dietary fiber, protein, iron and thiamin. Moreover, peanut flour contains more calcium, potassium, pantothenic acid and Vitamin B6 than wheat flour.

For 100 grams of wheat flour and peanut flour:

Wheat Flour (3/4 cup)		Peanut Flour (1.75 cup)
2.4	dietary fiber (G)	16
12	protein (G)	52
0.51	riboflavin (MG)	0.48
183	folate (UG)	248
4.4	iron (MG)	2.1
0.81	thiamin (MG)	0.7
7.6	niacin (MG)	27

However, wheat flour

Here is a comparison of the rest of nutrients:

361	calories (KCAL)	327
0.31	sugar (G)	8.2
0.24	saturated fat (G)	0.06
0.4	Vitamin E (MG)	0.05
15	calcium (MG)	140
100	potassium (MG)	1290
0.44	pantothenic acid (MG)	2.7
0.04	Vitamin B6 (MG)	0.5

0.861 | 0.861 | 10.16 Complete Comparison:
Peanut Flour vs. Wheat Flour

Pistachio

Similarity: 86%

Pistachio is high in many of the same nutrients as wheat flour, including dietary fiber, protein, iron and thiamin. Also, pistachio contains more Vitamin C, Vitamin A and Vitamin E than wheat flour.

For 100 grams of wheat flour and pistachio:

Wheat Flour (3/4 cup)		Pistachio (7/8 cup)
2.4	dietary fiber (G)	10
12	protein (G)	21
0.51	riboflavin (MG)	0.23
183	folate (UG)	51
4.4	iron (MG)	4
0.81	thiamin (MG)	0.7
7.6	niacin (MG)	1.4

However, wheat flour does contain more riboflavin, niacin and folate than pistachio by weight.

Here is a comparison of the rest of nutrients:

361	calories (KCAL)	572
0.31	sugar (G)	7.7
0.24	saturated fat (G)	5.6
0	Vitamin C (MG)	3
0	Vitamin A (UG)	13
0.4	Vitamin E (MG)	2.2
15	calcium (MG)	107
100	potassium (MG)	1007
0.44	pantothenic acid (MG)	0.51
0.04	Vitamin B6 (MG)	1.1

0.855 | 0.855 | 7.29 Complete Comparison:
Pistachio vs. Wheat Flour

Cornmeal

Similarity: 85%

Cornmeal is also high in dietary fiber, protein and iron. Also, cornmeal contains more potassium and Vitamin B6 than wheat flour.

For 100 grams of wheat flour and cornmeal:

Wheat Flour (3/4 cup)		Cornmeal (7/8 cup)
2.4	dietary fiber (G)	9.4
12	protein (G)	9.9
0.51	riboflavin (MG)	0.09
183	folate (UG)	34
4.4	iron (MG)	3
0.81	thiamin (MG)	0.3
7.6	niacin (MG)	2.5

However, wheat flour does contain more calcium, thiamin, riboflavin, niacin and folate than cornmeal by weight.

Here is a comparison of the rest of nutrients:

361	calories (KCAL)	384
0.31	sugar (G)	1.6
0.24	saturated fat (G)	1
0.4	Vitamin E (MG)	0.37
15	calcium (MG)	6
100	potassium (MG)	322
0.44	pantothenic acid (MG)	0.6
0.04	Vitamin B6 (MG)	0.59

0.85 | 0.85 | 4.2 Complete Comparison:
Cornmeal vs. Wheat Flour

Lentils

Similarity: 85%

Lentils are high in many of the same nutrients as wheat flour, including dietary fiber, protein, iron and folate. Also, lentils contains more Vitamin C, potassium and Vitamin B6 than wheat flour.

For 100 grams of wheat flour and lentils:

Wheat Flour (3/4 cup)		Lentils (1/2 cup)
2.4	dietary fiber (G)	7.9
12	protein (G)	9
0.51	riboflavin (MG)	0.07
183	folate (UG)	181
4.4	iron (MG)	3.3
0.81	thiamin (MG)	0.17
7.6	niacin (MG)	1.1

However, wheat flour does contain more thiamin, riboflavin and niacin than lentils by weight.

Here is a comparison of the rest of nutrients:

361	calories (KCAL)	116
0.31	sugar (G)	1.8
0.24	saturated fat (G)	0.05
0	Vitamin C (MG)	1.5
0.4	Vitamin E (MG)	0.11
15	calcium (MG)	19
100	potassium (MG)	369
0.44	pantothenic acid (MG)	0.64
0.04	Vitamin B6 (MG)	0.18

0.846 | 0.846 | 2.92 Complete Comparison:
Lentils vs. Wheat Flour

Mung Bean

Similarity: 85%

Mung bean is high in many of the same nutrients as wheat flour, including dietary fiber, protein, iron and thiamin. Moreover, mung bean contains more Vitamin C, Vitamin A, calcium and potassium than wheat flour.

For 100 grams of wheat flour and mung bean:

Wheat Flour (3/4 cup)		Mung Bean (1/2 cup)
2.4	dietary fiber (G)	16
12	protein (G)	24
0.51	riboflavin (MG)	0.23
183	folate (UG)	625
4.4	iron (MG)	6.7
0.81	thiamin (MG)	0.62
7.6	niacin (MG)	2.3

However, wheat flour does contain more riboflavin and niacin than mung bean by weight.

Here is a comparison of the rest of nutrients:

361	calories (KCAL)	347
0.31	sugar (G)	6.6
0.24	saturated fat (G)	0.35
0	Vitamin C (MG)	4.8
0	Vitamin A (UG)	6
0.4	Vitamin E (MG)	0.51
15	calcium (MG)	132
100	potassium (MG)	1246
0.44	pantothenic acid (MG)	1.9
0.04	Vitamin B6 (MG)	0.38

0.845 | 0.845 | 7.63 Complete Comparison:
Mung Bean vs. Wheat Flour

Pecan

Similarity: 84%

Pecan is high in many of the same nutrients as wheat flour, including dietary fiber, protein, iron and thiamin. Moreover, pecan contains more Vitamin C, calcium, potassium and pantothenic acid than wheat flour.

For 100 grams of wheat flour and pecan:

Wheat Flour (3/4 cup)		Pecan (7/8 cup)
2.4	dietary fiber (G)	9.6
12	protein (G)	9.2
0.51	riboflavin (MG)	0.13
183	folate (UG)	22
4.4	iron (MG)	2.5
0.81	thiamin (MG)	0.66
7.6	niacin (MG)	1.2

However, wheat flour does contain more riboflavin, niacin and folate than pecan by weight.

Here is a comparison of the rest of nutrients:

361	calories (KCAL)	691
0.31	sugar (G)	4
0.24	saturated fat (G)	6.2
0	Vitamin C (MG)	1.1
0	Vitamin A (UG)	3
0.4	Vitamin E (MG)	1.4
15	calcium (MG)	70
100	potassium (MG)	410
0.44	pantothenic acid (MG)	0.86
0.04	Vitamin B6 (MG)	0.21

0.844 | 0.844 | 6.12 Complete Comparison:
Pecan vs. Wheat Flour

Black Beans

Similarity: 84%

Black beans are also high in dietary fiber and contains some of the same nutrients. Also, black beans contains more Vitamin C, calcium and potassium than wheat flour.

For 100 grams of wheat flour and black beans:

Wheat Flour (3/4 cup)		Black Beans (about 3/8 cup)
2.4	dietary fiber (G)	6.9
12	protein (G)	6
0.51	riboflavin (MG)	0.12
183	folate (UG)	61
4.4	iron (MG)	1.9
0.81	thiamin (MG)	0.14
7.6	niacin (MG)	0.62

A higher water content, black beans is less nutritionally dense than wheat flour. Wheat flour does contain more protein, iron, thiamin and riboflavin than black beans by weight.

Here is a comparison of the rest of nutrients:

361	calories (KCAL)	91
0.31	sugar (G)	0.23
0.24	saturated fat (G)	0.08
0	Vitamin C (MG)	2.7
0.4	Vitamin E (MG)	0.62
15	calcium (MG)	35
100	potassium (MG)	308
0.44	pantothenic acid (MG)	0.18
0.04	Vitamin B6 (MG)	0.06

0.843 | 0.843 | 1.89 Complete Comparison:
Black Beans vs. Wheat Flour

Oyster Mushroom

Similarity: 84%

Oyster mushroom is also high in dietary fiber and niacin. Moreover, oyster mushroom contains more Vitamin D, potassium, pantothenic acid and Vitamin B6 than wheat flour.

For 100 grams of wheat flour and oyster mushroom:

Wheat Flour (3/4 cup)		Oyster Mushroom (5/8 large)
2.4	dietary fiber (G)	2.3
12	protein (G)	3.3
0.51	riboflavin (MG)	0.35
183	folate (UG)	38
4.4	iron (MG)	1.3
0.81	thiamin (MG)	0.13
7.6	niacin (MG)	5

A higher water content, oyster mushroom is less nutritionally dense than wheat flour. Wheat flour does contain more protein, Vitamin E, calcium and iron than oyster mushroom by weight.

Here is a comparison of the rest of nutrients:

361	calories (KCAL)	33
0.31	sugar (G)	1.1
0.24	saturated fat (G)	0.06
0	Vitamin A (UG)	2
0	Vitamin D (IU)	29
0.4	Vitamin E (MG)	0
15	calcium (MG)	3
100	potassium (MG)	420
0.44	pantothenic acid (MG)	1.3
0.04	Vitamin B6 (MG)	0.11

0.841 | 0.841 | 2.19 Complete Comparison:
Oyster Mushroom vs. Wheat Flour

plants and vegetables

Several plants and vegetables offer similar nutrients to wheat flour including peas, sprouted peas, spirulina, lima beans and nori.

Peas

Similarity: > 90%

Peas are also high in dietary fiber and contains some of the same nutrients. Moreover, peas contains more Vitamin C, Vitamin A, calcium and potassium than wheat flour.

For 100 grams of wheat flour and peas:

Wheat Flour (3/4 cup)		Peas (3/4 cup)
2.4	dietary fiber (G)	5.7
12	protein (G)	5.4
0.51	riboflavin (MG)	0.13
183	folate (UG)	65
4.4	iron (MG)	1.5
0.81	thiamin (MG)	0.27
7.6	niacin (MG)	2.1

However, wheat flour does contain more protein, iron, thiamin and riboflavin than peas by weight.

Here is a comparison of the rest of nutrients:

361	calories (KCAL)	81
0.31	sugar (G)	5.7
0.24	saturated fat (G)	0.07
0	Vitamin C (MG)	40
0	Vitamin A (UG)	38
0.4	Vitamin E (MG)	0.13
15	calcium (MG)	25
100	potassium (MG)	244
0.44	pantothenic acid (MG)	0.1
0.04	Vitamin B6 (MG)	0.17

0.929 | 0.929 | 3.03 Complete Comparison:
Peas vs. Wheat Flour

Sprouted Peas

Similarity: > 90%

Sprouted peas are also high in protein and iron. Moreover, sprouted peas contains more Vitamin C, calcium, potassium, pantothenic acid and Vitamin B6 than wheat flour.

For 100 grams of wheat flour and sprouted peas:

Wheat Flour (3/4 cup)		Sprouted Peas (7/8 cup)
2.4	dietary fiber (G)	0
12	protein (G)	8.8
0.51	riboflavin (MG)	0.16
183	folate (UG)	144
4.4	iron (MG)	2.3
0.81	thiamin (MG)	0.23
7.6	niacin (MG)	3.1

However, wheat flour does contain more dietary fiber, Vitamin E, thiamin, riboflavin and niacin than sprouted peas by weight.

Here is a comparison of the rest of nutrients:

361	calories (KCAL)	124
0.31	sugar (G)	0
0.24	saturated fat (G)	0.12
0	Vitamin C (MG)	10
0.4	Vitamin E (MG)	0
15	calcium (MG)	36
100	potassium (MG)	381
0.44	pantothenic acid (MG)	1
0.04	Vitamin B6 (MG)	0.27

0.923 | 0.923 | 2.96 Complete Comparison:
Sprouted Peas vs. Wheat Flour

Spirulina

Similarity: > 90%

More nutritionally dense than wheat flour, spirulina is high in many of the same nutrients as wheat flour, including dietary fiber, protein, iron and thiamin. Moreover, spirulina contains more Vitamin C, Vitamin A, Vitamin E and calcium than wheat flour.

For 100 grams of wheat flour and spirulina:

Wheat Flour (3/4 cup)		Spirulina (14 tbsps)
2.4	dietary fiber (G)	3.6
12	protein (G)	57
0.51	riboflavin (MG)	3.7
183	folate (UG)	94
4.4	iron (MG)	29
0.81	thiamin (MG)	2.4
7.6	niacin (MG)	13

However, wheat flour does contain more folate than spirulina by weight.

Here is a comparison of the rest of nutrients:

361	calories (KCAL)	290
0.31	sugar (G)	3.1
0.24	saturated fat (G)	2.7
0	Vitamin C (MG)	10
0	Vitamin A (UG)	29
0.4	Vitamin E (MG)	5
15	calcium (MG)	120
100	potassium (MG)	1363
0.44	pantothenic acid (MG)	3.5
0.04	Vitamin B6 (MG)	0.36

0.905 | 0.905 | 10.32 Complete Comparison:
Spirulina vs. Wheat Flour

Lima Beans

Similarity: 87%

Lima beans are also high in dietary fiber and iron. Moreover, lima beans contains more Vitamin C, Vitamin A, calcium, potassium and Vitamin B6 than wheat flour.

For 100 grams of wheat flour and lima beans:

Wheat Flour (3/4 cup)		Lima Beans (5/8 cup)
2.4	dietary fiber (G)	4.9
12	protein (G)	6.8
0.51	riboflavin (MG)	0.1
183	folate (UG)	34
4.4	iron (MG)	3.1
0.81	thiamin (MG)	0.22
7.6	niacin (MG)	1.5

However, wheat flour does contain more protein, thiamin, riboflavin, niacin and folate than lima beans by weight.

Here is a comparison of the rest of nutrients:

361	calories (KCAL)	113
0.31	sugar (G)	1.5
0.24	saturated fat (G)	0.2
0	Vitamin C (MG)	23
0	Vitamin A (UG)	10
0.4	Vitamin E (MG)	0.32
15	calcium (MG)	34
100	potassium (MG)	467
0.44	pantothenic acid (MG)	0.25
0.04	Vitamin B6 (MG)	0.2

0.867 | 0.867 | 3.18 Complete Comparison:
Lima Beans vs. Wheat Flour

Nori

Similarity: 86%

Nori is also high in riboflavin and contains some of the same nutrients. Moreover, nori contains more Vitamin C, Vitamin A, calcium, potassium and Vitamin B6 than wheat flour.

For 100 grams of wheat flour and nori:

Wheat Flour (3/4 cup)		Nori (38 bags)
2.4	dietary fiber (G)	0.3
12	protein (G)	5.8
0.51	riboflavin (MG)	0.45
183	folate (UG)	146
4.4	iron (MG)	1.8
0.81	thiamin (MG)	0.1
7.6	niacin (MG)	1.5

However, wheat flour does contain more dietary fiber, protein, iron and thiamin than nori by weight.

Here is a comparison of the rest of nutrients:

361	calories (KCAL)	35
0.31	sugar (G)	0.49
0.24	saturated fat (G)	0.06
0	Vitamin C (MG)	39
0	Vitamin A (UG)	260
0.4	Vitamin E (MG)	1
15	calcium (MG)	70
100	potassium (MG)	356
0.44	pantothenic acid (MG)	0.52
0.04	Vitamin B6 (MG)	0.16

0.864 | 0.864 | 3.47 Complete Comparison:
Nori vs. Wheat Flour

Dijon Mustard

Similarity: 85%

More nutritionally dense than wheat flour, dijon mustard is high in many of the same nutrients as wheat flour, including dietary fiber, protein, iron and thiamin. Also, dijon mustard contains more Vitamin C, Vitamin E and calcium than wheat flour.

For 100 grams of wheat flour and dijon mustard:

Wheat Flour (3/4 cup)		Dijon Mustard (50 tsps)
2.4	dietary fiber (G)	12
12	protein (G)	26
0.51	riboflavin (MG)	0.26
183	folate (UG)	162
4.4	iron (MG)	9.2
0.81	thiamin (MG)	0.81
7.6	niacin (MG)	4.7

However, wheat flour does contain more riboflavin than dijon mustard by weight.

Here is a comparison of the rest of nutrients:

361	calories (KCAL)	508
0.31	sugar (G)	6.8
0.24	saturated fat (G)	2
0	Vitamin C (MG)	7.1
0	Vitamin A (UG)	2
0.4	Vitamin E (MG)	5.1
15	calcium (MG)	266
100	potassium (MG)	738
0.44	pantothenic acid (MG)	0.81
0.04	Vitamin B6 (MG)	0.4

0.846 | 0.846 | 10.48 Complete Comparison:
Dijon Mustard vs. Wheat Flour

Other Nutritional Substitutes

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