Wheat flour vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Wheat flour, white (industrial), 10% protein, bleached, enriched is higher in more vitamins & minerals
Calories (kcal)
Wheat flour 366
Flour —
Protein (g)
Wheat flour 9.71
Flour 0.918
Carbs (g)
Wheat flour 76.2
Flour 87.3
Fat (g)
Wheat flour 1.48
Flour 0.494
Fiber (g)
Wheat flour 2.40
Flour 4.83
Quick answers
Which has more protein?
Wheat flour, white (industrial), 10% protein, bleached, enriched — 9.71g vs 0.918g per 100g.
Which is more nutrient-dense?
Wheat flour, white (industrial), 10% protein, bleached, enriched scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Wheat flour | Flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 366 kcal | — | |
| Macronutrients | |||
| Water | 12.0 g | 10.6 g | +14% |
| Protein | 9.71 g | 0.918 g | +957% |
| Total lipid (fat) | 1.48 g | 0.494 g | +200% |
| Carbohydrate, by difference | 76.2 g | 87.3 g | -13% |
| Fiber, total dietary | 2.40 g | 4.83 g | -50% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.302 g | — | |
| Fatty acids, total monounsaturated | 0.193 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.736 mg | 0.051 mg | +1336% |
| Riboflavin (Vitamin B2) | 0.445 mg | 0.068 mg | +559% |
| Niacin (Vitamin B3) | 5.95 mg | 0.600 mg | +892% |
| Pantothenic acid (Vitamin B5) | 0.248 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.037 mg | 0.050 mg | -26% |
| Biotin (Vitamin B7) | 170 ug | — | |
| Folate, total (Vitamin B9) | 140 ug | — | |
| Choline, total | 10.4 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.050 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 20.0 mg | 74.6 mg | -73% |
| Iron, Fe | 5.06 mg | 3.99 mg | +27% |
| Magnesium, Mg | 25.0 mg | 33.6 mg | -26% |
| Phosphorus, P | 107 mg | 39.2 mg | +173% |
| Potassium, K | 149 mg | 198 mg | -25% |
| Sodium, Na | 2.00 mg | 13.1 mg | -85% |
| Zinc, Zn | 1.02 mg | 0.410 mg | +149% |
| Copper, Cu | 0.188 mg | 0.077 mg | +145% |
| Manganese, Mn | 0.818 mg | 0.395 mg | +107% |
| Selenium, Se | 14.6 ug | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 357 kcal | |
| Energy (Atwater Specific Factors) | — | 359 kcal | |
| Energy | 1530 kj | — | |
| Nitrogen | — | 0.157 g | |
| Ash | 0.580 g | 0.715 g | -19% |
| Total dietary fiber (AOAC 2011.25) | — | 7.66 g | |
| High Molecular Weight Dietary Fiber (HMWDF) | — | 6.27 g | |
| Low Molecular Weight Dietary Fiber (LMWDF) | — | 1.39 g | |
| Beta-glucan | — | 0 g | |
| Total Sugars | 0.490 g | — | |
| Sucrose | 0.200 g | — | |
| Glucose | 0.030 g | — | |
| Fructose | 0.030 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0.230 g | — | |
| Galactose | 0 g | — | |
| Starch | 64.5 g | 79.7 g | -19% |
| Molybdenum, Mo | — | 2.53 ug | |
| Biotin | — | 0.519 ug | |
| Folic acid (Vitamin B9 — synthetic) | 31.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 268 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 18.0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.040 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.420 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.010 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.050 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 0.300 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.302 g | — | |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0 g | — | |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.193 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.845 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.828 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.017 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Tryptophan (EAA) | 0.113 g | — | |
| Threonine (EAA) | 0.264 g | — | |
| Isoleucine (EAA, BCAA) | 0.327 g | — | |
| Leucine (EAA, BCAA) | 0.627 g | — | |
| Lysine (EAA) | 0.260 g | — | |
| Methionine (EAA) | 0.150 g | — | |
| Cystine (conditionally essential) | 0.243 g | — | |
| Phenylalanine (EAA) | 0.399 g | — | |
| Tyrosine (conditionally essential) | 0.127 g | — | |
| Valine (EAA, BCAA) | 0.390 g | — | |
| Arginine (conditionally essential) | 0.367 g | — | |
| Histidine (EAA) | 0.197 g | — | |
| Alanine | 0.290 g | — | |
| Aspartic acid | 0.397 g | — | |
| Glutamic acid | 2.96 g | — | |
| Glycine (conditionally essential) | 0.330 g | — | |
| Proline (conditionally essential) | 1.01 g | — | |
| Serine | 0.413 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Wheat flour, white (industrial), 10% protein, bleached, enriched nutrition facts Flour, cassava nutrition facts Compare other foods →
Dig deeper — biggest differences
Thiamin (Vitamin B1) +1336% in Wheat flour, white (industrial), 10% protein, bleached, enriched Protein +957% in Wheat flour, white (industrial), 10% protein, bleached, enriched Niacin (Vitamin B3) +892% in Wheat flour, white (industrial), 10% protein, bleached, enriched Riboflavin (Vitamin B2) +559% in Wheat flour, white (industrial), 10% protein, bleached, enriched
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