How many calories are in one cup of whole wheat flour?

Whole wheat flour has 455 calories per cup or 332 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

How much protein is in one cup of whole wheat flour?

An excellent source of protein, a single cup of Whole Wheat Flour contains 26% of recommended daily values or 13.2 grams of protein. However, the protein in whole wheat flour is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in whole wheat flour?

Whole wheat flour is an excellent source of many nutrients, including carbohydrates, dietary fiber, protein, calcium, iron, magnesium, potassium, thiamin and niacin. It also contains significant amounts of riboflavin, Vitamin B6 and pantothenic acid.

Does whole wheat flour contain antioxidants?

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

What's similar to whole wheat flour in cooking?

Wheat germ, oats, wheat flour and cornmeal are similar to, or commonly paired with whole wheat flour in cooking and recipes.

Food with Nutrition Similar to Whole Wheat Flour

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Summary
Similar nuts
Similar baked
Similar plants
Similar sweets

Whole Wheat Flour source

Similar to Whole Wheat Flour

A common and very nutrient dense grain, whole wheat flour is an excellent source of dietary fiber, iron and potassium. It is also a good source of protein and niacin. One cup of whole wheat flour contains about 455 calories.

Many foods are similar nutritionally to whole wheat flour, including barley, tortilla, peas and granola.

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

Summary of the most similar foods by category:

nuts, grains and legumes: Barley, , Granola, Cornmeal, Black Beans, Mung Bean, Lentils, Brown Rice, Oats, Chickpeas, Chia Seeds, Hazelnut

baked goods: Tortilla, Whole Wheat Bread, Graham Crackers

plants and vegetables: Peas, Artichoke, Yellow Mustard, Lima Beans

sweets: Chocolate Hazelnut Spread

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

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to whole wheat flour. Barley, , granola, cornmeal and black beans are all high in protein, niacin, dietary fiber, iron and or potassium.

Barley

Similarity: > 95%

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

For 100 grams of whole wheat flour and barley:

Whole Wheat Flour (3/4 cup)		Barley (1/2 cup)
9.6	protein (G)	9.9
5.3	niacin (MG)	4.6
13	dietary fiber (G)	16
3.7	iron (MG)	2.5
394	potassium (MG)	280

However, whole wheat flour does contain more thiamin, riboflavin and pantothenic acid than barley by weight.

Here is a comparison of the rest of nutrients:

332	calories (KCAL)	352
1	sugar (G)	0.8
0.43	saturated fat (G)	0.24
0	Vitamin A (UG)	1
0.53	Vitamin E (MG)	0.02
33	calcium (MG)	29
0.3	thiamin (MG)	0.19
0.19	riboflavin (MG)	0.11
1	pantothenic acid (MG)	0.28
0.19	Vitamin B6 (MG)	0.26
28	folate (UG)	23

0.979 | 0.979 | 4.82 Complete Comparison:
Barley vs. Whole Wheat Flour

Similarity: > 95%

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

For 100 grams of whole wheat flour and :

Whole Wheat Flour (3/4 cup)		(5/8 cup)
9.6	protein (G)	9.4
5.3	niacin (MG)	3.6
13	dietary fiber (G)	7.3
3.7	iron (MG)	2.7
394	potassium (MG)	287

A higher water content, is less nutritionally dense than whole wheat flour. Whole wheat flour does contain more calcium, niacin and pantothenic acid than by weight.

Here is a comparison of the rest of nutrients:

332	calories (KCAL)	365
1	sugar (G)	0.64
0.43	saturated fat (G)	0.67
0	Vitamin A (UG)	11
0.53	Vitamin E (MG)	0.49
33	calcium (MG)	7
0.3	thiamin (MG)	0.39
0.19	riboflavin (MG)	0.2
1	pantothenic acid (MG)	0.42
0.19	Vitamin B6 (MG)	0.62
28	folate (UG)	19

0.961 | 0.961 | 0 Complete Comparison:
vs. Whole Wheat Flour

Granola

Similarity: > 95%

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

For 100 grams of whole wheat flour and granola:

Whole Wheat Flour (3/4 cup)		Granola (7/8 cup)
9.6	protein (G)	14
5.3	niacin (MG)	2.7
13	dietary fiber (G)	8.9
3.7	iron (MG)	4
394	potassium (MG)	539

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

Here is a comparison of the rest of nutrients:

332	calories (KCAL)	489
1	sugar (G)	20
0.43	saturated fat (G)	4
0	trans fat (G)	0.02
0	Vitamin C (MG)	1.2
0	Vitamin A (UG)	1
0.53	Vitamin E (MG)	11
33	calcium (MG)	76
0.3	thiamin (MG)	0.55
0.19	riboflavin (MG)	0.35
1	pantothenic acid (MG)	0.75
0.19	Vitamin B6 (MG)	0.37
28	folate (UG)	84

0.95 | 0.95 | 7.62 Complete Comparison:
Granola vs. Whole Wheat Flour

Cornmeal

Similarity: > 95%

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

For 100 grams of whole wheat flour and cornmeal:

Whole Wheat Flour (3/4 cup)		Cornmeal (7/8 cup)
9.6	protein (G)	9.9
5.3	niacin (MG)	2.5
13	dietary fiber (G)	9.4
3.7	iron (MG)	3
394	potassium (MG)	322

However, whole wheat flour does contain more calcium, riboflavin, niacin and pantothenic acid than cornmeal by weight.

Here is a comparison of the rest of nutrients:

332	calories (KCAL)	384
1	sugar (G)	1.6
0.43	saturated fat (G)	1
0.53	Vitamin E (MG)	0.37
33	calcium (MG)	6
0.3	thiamin (MG)	0.3
0.19	riboflavin (MG)	0.09
1	pantothenic acid (MG)	0.6
0.19	Vitamin B6 (MG)	0.59
28	folate (UG)	34

0.95 | 0.95 | 4.2 Complete Comparison:
Cornmeal vs. Whole Wheat Flour

Black Beans

Similarity: > 90%

Black beans are also high in dietary fiber and potassium. Also, black beans contains more Vitamin C and folate than whole wheat flour.

For 100 grams of whole wheat flour and black beans:

Whole Wheat Flour (3/4 cup)		Black Beans (about 3/8 cup)
9.6	protein (G)	6
5.3	niacin (MG)	0.62
13	dietary fiber (G)	6.9
3.7	iron (MG)	1.9
394	potassium (MG)	308

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

Here is a comparison of the rest of nutrients:

332	calories (KCAL)	91
1	sugar (G)	0.23
0.43	saturated fat (G)	0.08
0	Vitamin C (MG)	2.7
0.53	Vitamin E (MG)	0.62
33	calcium (MG)	35
0.3	thiamin (MG)	0.14
0.19	riboflavin (MG)	0.12
1	pantothenic acid (MG)	0.18
0.19	Vitamin B6 (MG)	0.06
28	folate (UG)	61

0.943 | 0.943 | 1.89 Complete Comparison:
Black Beans vs. Whole Wheat Flour

Mung Bean

Similarity: > 90%

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

For 100 grams of whole wheat flour and mung bean:

Whole Wheat Flour (3/4 cup)		Mung Bean (1/2 cup)
9.6	protein (G)	24
5.3	niacin (MG)	2.3
13	dietary fiber (G)	16
3.7	iron (MG)	6.7
394	potassium (MG)	1246

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

Here is a comparison of the rest of nutrients:

332	calories (KCAL)	347
1	sugar (G)	6.6
0.43	saturated fat (G)	0.35
0	Vitamin C (MG)	4.8
0	Vitamin A (UG)	6
0.53	Vitamin E (MG)	0.51
33	calcium (MG)	132
0.3	thiamin (MG)	0.62
0.19	riboflavin (MG)	0.23
1	pantothenic acid (MG)	1.9
0.19	Vitamin B6 (MG)	0.38
28	folate (UG)	625

0.937 | 0.937 | 7.63 Complete Comparison:
Mung Bean vs. Whole Wheat Flour

Lentils

Similarity: > 90%

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

For 100 grams of whole wheat flour and lentils:

Whole Wheat Flour (3/4 cup)		Lentils (1/2 cup)
9.6	protein (G)	9
5.3	niacin (MG)	1.1
13	dietary fiber (G)	7.9
3.7	iron (MG)	3.3
394	potassium (MG)	369

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

Here is a comparison of the rest of nutrients:

332	calories (KCAL)	116
1	sugar (G)	1.8
0.43	saturated fat (G)	0.05
0	Vitamin C (MG)	1.5
0.53	Vitamin E (MG)	0.11
33	calcium (MG)	19
0.3	thiamin (MG)	0.17
0.19	riboflavin (MG)	0.07
1	pantothenic acid (MG)	0.64
0.19	Vitamin B6 (MG)	0.18
28	folate (UG)	181

0.932 | 0.932 | 2.92 Complete Comparison:
Lentils vs. Whole Wheat Flour

Brown Rice

Similarity: > 90%

Brown rice is also high in and contains some of the same nutrients.

For 100 grams of whole wheat flour and brown rice:

Whole Wheat Flour (3/4 cup)		Brown Rice (1/2 cup)
9.6	protein (G)	2.7
5.3	niacin (MG)	2.6
13	dietary fiber (G)	1.6
3.7	iron (MG)	0.56
394	potassium (MG)	86

A higher water content, brown rice is less nutritionally dense than whole wheat flour. Whole wheat flour does contain more dietary fiber, protein, calcium, iron and potassium than brown rice by weight.

Here is a comparison of the rest of nutrients:

332	calories (KCAL)	123
1	sugar (G)	0.24
0.43	saturated fat (G)	0.26
0.53	Vitamin E (MG)	0.17
33	calcium (MG)	3
0.3	thiamin (MG)	0.18
0.19	riboflavin (MG)	0.07
1	pantothenic acid (MG)	0.38
0.19	Vitamin B6 (MG)	0.12
28	folate (UG)	9

0.932 | 0.932 | 1.99 Complete Comparison:
Brown Rice vs. Whole Wheat Flour

Oats

Similarity: > 90%

Oats are high in many of the same nutrients as whole wheat flour, including dietary fiber, protein, iron and potassium. Also, oats contains more calcium and thiamin than whole wheat flour.

For 100 grams of whole wheat flour and oats:

Whole Wheat Flour (3/4 cup)		Oats (5/8 cup)
9.6	protein (G)	17
5.3	niacin (MG)	0.96
13	dietary fiber (G)	11
3.7	iron (MG)	4.7
394	potassium (MG)	429

However, whole wheat flour does contain more Vitamin E, niacin and Vitamin B6 than oats by weight.

Here is a comparison of the rest of nutrients:

332	calories (KCAL)	389
1	sugar (G)	0
0.43	saturated fat (G)	1.2
0.53	Vitamin E (MG)	0
33	calcium (MG)	54
0.3	thiamin (MG)	0.76
0.19	riboflavin (MG)	0.14
1	pantothenic acid (MG)	1.3
0.19	Vitamin B6 (MG)	0.12
28	folate (UG)	56

0.926 | 0.926 | 6.04 Complete Comparison:
Oats vs. Whole Wheat Flour

Chickpeas

Similarity: > 90%

Chickpeas are high in many of the same nutrients as whole wheat flour, including dietary fiber, protein, iron and potassium. Also, chickpeas contains more Vitamin C, calcium and folate than whole wheat flour.

For 100 grams of whole wheat flour and chickpeas:

Whole Wheat Flour (3/4 cup)		Chickpeas (5/8 cup)
9.6	protein (G)	8.9
5.3	niacin (MG)	0.53
13	dietary fiber (G)	7.6
3.7	iron (MG)	2.9
394	potassium (MG)	291

However, whole wheat flour does contain more thiamin, riboflavin, niacin and pantothenic acid than chickpeas by weight.

Here is a comparison of the rest of nutrients:

332	calories (KCAL)	164
1	sugar (G)	4.8
0.43	saturated fat (G)	0.27
0	Vitamin C (MG)	1.3
0	Vitamin A (UG)	1
0.53	Vitamin E (MG)	0.35
33	calcium (MG)	49
0.3	thiamin (MG)	0.12
0.19	riboflavin (MG)	0.06
1	pantothenic acid (MG)	0.29
0.19	Vitamin B6 (MG)	0.14
28	folate (UG)	172

0.925 | 0.925 | 3.16 Complete Comparison:
Chickpeas vs. Whole Wheat Flour

Chia Seeds

Similarity: > 90%

Chia seeds are high in many of the same nutrients as whole wheat flour, including dietary fiber, protein, iron and potassium. Moreover, chia seeds contains more trans fat, Vitamin C, calcium and thiamin than whole wheat flour.

For 100 grams of whole wheat flour and chia seeds:

Whole Wheat Flour (3/4 cup)		Chia Seeds (3.5 ounces)
9.6	protein (G)	17
5.3	niacin (MG)	8.8
13	dietary fiber (G)	34
3.7	iron (MG)	7.7
394	potassium (MG)	407

However, whole wheat flour does contain more pantothenic acid and Vitamin B6 than chia seeds by weight.

Here is a comparison of the rest of nutrients:

332	calories (KCAL)	486
1	sugar (G)	0
0.43	saturated fat (G)	3.3
0	trans fat (G)	0.14
0	Vitamin C (MG)	1.6
0.53	Vitamin E (MG)	0.5
33	calcium (MG)	631
0.3	thiamin (MG)	0.62
0.19	riboflavin (MG)	0.17
1	pantothenic acid (MG)	0
0.19	Vitamin B6 (MG)	0
28	folate (UG)	49

0.923 | 0.923 | 9.56 Complete Comparison:
Chia Seeds vs. Whole Wheat Flour

Hazelnut

Similarity: > 90%

Hazelnut is high in many of the same nutrients as whole wheat flour, including dietary fiber, protein, iron and potassium. Moreover, hazelnut contains more Vitamin C, Vitamin E, calcium and Vitamin B6 than whole wheat flour.

For 100 grams of whole wheat flour and hazelnut:

Whole Wheat Flour (3/4 cup)		Hazelnut (3.5 ounces)
9.6	protein (G)	15
5.3	niacin (MG)	2.1
13	dietary fiber (G)	9.4
3.7	iron (MG)	4.4
394	potassium (MG)	755

However, whole wheat flour does contain more niacin than hazelnut by weight.

Here is a comparison of the rest of nutrients:

332	calories (KCAL)	646
1	sugar (G)	4.9
0.43	saturated fat (G)	4.5
0	Vitamin C (MG)	3.8
0	Vitamin A (UG)	3
0.53	Vitamin E (MG)	15
33	calcium (MG)	123
0.3	thiamin (MG)	0.34
0.19	riboflavin (MG)	0.12
1	pantothenic acid (MG)	0.92
0.19	Vitamin B6 (MG)	0.62
28	folate (UG)	88

0.921 | 0.921 | 7.63 Complete Comparison:
Hazelnut vs. Whole Wheat Flour

baked goods

Tortilla

Similarity: > 95%

Tortilla is also high in dietary fiber and contains some of the same nutrients. Also, tortilla contains more calcium than whole wheat flour.

For 100 grams of whole wheat flour and tortilla:

Whole Wheat Flour (3/4 cup)		Tortilla (3.5 ounces)
9.6	protein (G)	5.7
5.3	niacin (MG)	1.5
13	dietary fiber (G)	6.3
3.7	iron (MG)	1.2
394	potassium (MG)	186

A higher water content, tortilla is less nutritionally dense than whole wheat flour. Whole wheat flour does contain more protein, iron, potassium, thiamin and riboflavin than tortilla by weight.

Here is a comparison of the rest of nutrients:

332	calories (KCAL)	218
1	sugar (G)	0.88
0.43	saturated fat (G)	0.45
0.53	Vitamin E (MG)	0.28
33	calcium (MG)	81
0.3	thiamin (MG)	0.09
0.19	riboflavin (MG)	0.07
1	pantothenic acid (MG)	0.11
0.19	Vitamin B6 (MG)	0.22
28	folate (UG)	5

0.962 | 0.962 | 2.54 Complete Comparison:
Tortilla vs. Whole Wheat Flour

Whole Wheat Bread

Similarity: > 90%

Whole wheat bread is high in many of the same nutrients as whole wheat flour, including dietary fiber, protein, iron and potassium. Also, whole wheat bread contains more calcium, Vitamin B6 and folate than whole wheat flour.

For 100 grams of whole wheat flour and whole wheat bread:

Whole Wheat Flour (3/4 cup)		Whole Wheat Bread (3.5 ounces)
9.6	protein (G)	13
5.3	niacin (MG)	4
13	dietary fiber (G)	7.4
3.7	iron (MG)	2.5
394	potassium (MG)	230

However, whole wheat flour does contain more pantothenic acid than whole wheat bread by weight.

Here is a comparison of the rest of nutrients:

332	calories (KCAL)	265
1	sugar (G)	6.4
0.43	saturated fat (G)	0.87
0	Vitamin C (MG)	0.1
0.53	Vitamin E (MG)	0.37
33	calcium (MG)	103
0.3	thiamin (MG)	0.28
0.19	riboflavin (MG)	0.13
1	pantothenic acid (MG)	0.34
0.19	Vitamin B6 (MG)	0.26
28	folate (UG)	75

0.937 | 0.937 | 4.83 Complete Comparison:
Whole Wheat Bread vs. Whole Wheat Flour

Graham Crackers

Similarity: > 90%

Graham crackers are also high in dietary fiber, iron and niacin. Also, graham crackers contains more calcium, riboflavin and folate than whole wheat flour.

For 100 grams of whole wheat flour and graham crackers:

Whole Wheat Flour (3/4 cup)		Graham Crackers (3.5 ounces)
9.6	protein (G)	6.7
5.3	niacin (MG)	4.4
13	dietary fiber (G)	3.4
3.7	iron (MG)	3.8
394	potassium (MG)	170

However, whole wheat flour does contain more protein, potassium and pantothenic acid than graham crackers by weight.

Here is a comparison of the rest of nutrients:

332	calories (KCAL)	430
1	sugar (G)	25
0.43	saturated fat (G)	1.6
0	trans fat (G)	0.06
0.53	Vitamin E (MG)	1.5
33	calcium (MG)	77
0.3	thiamin (MG)	0.27
0.19	riboflavin (MG)	0.32
1	pantothenic acid (MG)	0.42
0.19	Vitamin B6 (MG)	0.16
28	folate (UG)	91

0.928 | 0.928 | 4.05 Complete Comparison:
Graham Crackers vs. Whole Wheat Flour

plants and vegetables

Several plants and vegetables offer similar nutrients to whole wheat flour including peas, artichoke, yellow mustard and lima beans.

Peas

Similarity: > 95%

Peas are also high in dietary fiber and potassium. Also, peas contains more Vitamin C, Vitamin A and folate than whole wheat flour.

For 100 grams of whole wheat flour and peas:

Whole Wheat Flour (3/4 cup)		Peas (3/4 cup)
9.6	protein (G)	5.4
5.3	niacin (MG)	2.1
13	dietary fiber (G)	5.7
3.7	iron (MG)	1.5
394	potassium (MG)	244

However, whole wheat flour does contain more protein, iron, niacin and pantothenic acid than peas by weight.

Here is a comparison of the rest of nutrients:

332	calories (KCAL)	81
1	sugar (G)	5.7
0.43	saturated fat (G)	0.07
0	Vitamin C (MG)	40
0	Vitamin A (UG)	38
0.53	Vitamin E (MG)	0.13
33	calcium (MG)	25
0.3	thiamin (MG)	0.27
0.19	riboflavin (MG)	0.13
1	pantothenic acid (MG)	0.1
0.19	Vitamin B6 (MG)	0.17
28	folate (UG)	65

0.953 | 0.953 | 3.03 Complete Comparison:
Peas vs. Whole Wheat Flour

Artichoke

Similarity: > 95%

Artichoke is also high in dietary fiber and potassium. Also, artichoke contains more Vitamin C, calcium and folate than whole wheat flour.

For 100 grams of whole wheat flour and artichoke:

Whole Wheat Flour (3/4 cup)		Artichoke (3/4 artichoke)
9.6	protein (G)	3.3
5.3	niacin (MG)	1
13	dietary fiber (G)	5.4
3.7	iron (MG)	1.3
394	potassium (MG)	370

A higher water content, artichoke is less nutritionally dense than whole wheat flour. Whole wheat flour does contain more protein, iron, thiamin and riboflavin than artichoke by weight.

Here is a comparison of the rest of nutrients:

332	calories (KCAL)	47
1	sugar (G)	0.99
0.43	saturated fat (G)	0.04
0	Vitamin C (MG)	12
0	Vitamin A (UG)	1
0.53	Vitamin E (MG)	0.19
33	calcium (MG)	44
0.3	thiamin (MG)	0.07
0.19	riboflavin (MG)	0.07
1	pantothenic acid (MG)	0.34
0.19	Vitamin B6 (MG)	0.12
28	folate (UG)	68

0.947 | 0.947 | 2.02 Complete Comparison:
Artichoke vs. Whole Wheat Flour

Yellow Mustard

Similarity: > 95%

Yellow mustard is also high in dietary fiber and contains some of the same nutrients. Also, yellow mustard contains more calcium than whole wheat flour.

For 100 grams of whole wheat flour and yellow mustard:

Whole Wheat Flour (3/4 cup)		Yellow Mustard (20 tsps)
9.6	protein (G)	3.7
5.3	niacin (MG)	0.57
13	dietary fiber (G)	4
3.7	iron (MG)	1.6
394	potassium (MG)	152

A higher water content, yellow mustard is less nutritionally dense than whole wheat flour. Whole wheat flour does contain more protein, iron, potassium and thiamin than yellow mustard by weight.

Here is a comparison of the rest of nutrients:

332	calories (KCAL)	60
1	sugar (G)	0.92
0.43	saturated fat (G)	0.21
0	trans fat (G)	0.01
0	Vitamin C (MG)	0.3
0	Vitamin A (UG)	5
0.53	Vitamin E (MG)	0.36
33	calcium (MG)	63
0.3	thiamin (MG)	0.18
0.19	riboflavin (MG)	0.07
1	pantothenic acid (MG)	0.25
0.19	Vitamin B6 (MG)	0.07
28	folate (UG)	7

0.946 | 0.946 | 2.23 Complete Comparison:
Yellow Mustard vs. Whole Wheat Flour

Lima Beans

Similarity: > 95%

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

For 100 grams of whole wheat flour and lima beans:

Whole Wheat Flour (3/4 cup)		Lima Beans (5/8 cup)
9.6	protein (G)	6.8
5.3	niacin (MG)	1.5
13	dietary fiber (G)	4.9
3.7	iron (MG)	3.1
394	potassium (MG)	467

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

Here is a comparison of the rest of nutrients:

332	calories (KCAL)	113
1	sugar (G)	1.5
0.43	saturated fat (G)	0.2
0	Vitamin C (MG)	23
0	Vitamin A (UG)	10
0.53	Vitamin E (MG)	0.32
33	calcium (MG)	34
0.3	thiamin (MG)	0.22
0.19	riboflavin (MG)	0.1
1	pantothenic acid (MG)	0.25
0.19	Vitamin B6 (MG)	0.2
28	folate (UG)	34

0.945 | 0.945 | 3.18 Complete Comparison:
Lima Beans vs. Whole Wheat Flour

sweets

Chocolate Hazelnut Spread

Similarity: > 90%

Chocolate hazelnut spread is also high in dietary fiber, iron and potassium. Also, chocolate hazelnut spread contains more Vitamin E, calcium and Vitamin B12 than whole wheat flour.

For 100 grams of whole wheat flour and chocolate hazelnut spread:

Whole Wheat Flour (3/4 cup)		Chocolate Hazelnut Spread (2.75 servings)
9.6	protein (G)	5.4
5.3	niacin (MG)	0.43
13	dietary fiber (G)	5.4
3.7	iron (MG)	4.4
394	potassium (MG)	407

However, whole wheat flour does contain more protein, thiamin, niacin, pantothenic acid and Vitamin B6 than chocolate hazelnut spread by weight.

Here is a comparison of the rest of nutrients:

332	calories (KCAL)	539
1	sugar (G)	54
0.43	saturated fat (G)	28
0	Vitamin A (UG)	1
0.53	Vitamin E (MG)	5
33	calcium (MG)	108
0.3	thiamin (MG)	0.09
0.19	riboflavin (MG)	0.17
1	pantothenic acid (MG)	0.36
0.19	Vitamin B6 (MG)	0.08
28	folate (UG)	14
0	Vitamin B12 (UG)	0.27

0.924 | 0.924 | 3.84 Complete Comparison:
Chocolate Hazelnut Spread vs. Whole Wheat Flour

Other Nutritional Substitutes

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