Nutrition Comparison Tool
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Whole Grain Wheat Flour
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Wheat flour, white, bread, enriched
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Whole Grain Wheat Flour 1 cup (x1) 20% DV 408 calories
  • Wheat flour, white, bread, enriched 1 cup (x1) 25% DV 495 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Whole Grain Wheat Flour 1 cup (x1) 4% DV 3g
  • Wheat flour, white, bread, enriched 1 cup (x1) 3% DV 2.3g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Whole Grain Wheat Flour 1 cup (x1) 31% DV 86.4g
  • Wheat flour, white, bread, enriched 1 cup (x1) 36% DV 99.4g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Whole Grain Wheat Flour 1 cup (x1) 32% DV 15.9g
  • Wheat flour, white, bread, enriched 1 cup (x1) 33% DV 16.4g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Whole Grain Wheat Flour 1 cup (x1) 0% DV 0mg
  • Wheat flour, white, bread, enriched 1 cup (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Whole Grain Wheat Flour 1 cup (x1) 3% DV 0.52g
  • Wheat flour, white, bread, enriched 1 cup (x1) 2% DV 0.33g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Whole Grain Wheat Flour 1 cup (x1) 46% DV 12.8g
  • Wheat flour, white, bread, enriched 1 cup (x1) 12% DV 3.3g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Whole Grain Wheat Flour 1 cup (x1) 1% DV 0.49g
  • Wheat flour, white, bread, enriched 1 cup (x1) 1% DV 0.42g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Whole Grain Wheat Flour 1 cup (x1) 24% DV 4.3mg
  • Wheat flour, white, bread, enriched 1 cup (x1) 34% DV 6mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Whole Grain Wheat Flour 1 cup (x1) 3% DV 40.8mg
  • Wheat flour, white, bread, enriched 1 cup (x1) 2% DV 20.6mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Whole Grain Wheat Flour 1 cup (x1) 9% DV 435.6mg
  • Wheat flour, white, bread, enriched 1 cup (x1) 3% DV 137mg
Comparison Table

Table Legend

  1. Whole Grain Wheat Flour
  2. Wheat flour, white, bread, enriched
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 120 137
Calories
(%DV)		 408
(20%)		 495
(25%)
Fat (g)
(%DV)		 3
(4%)		 2.3
(3%)
Protein (g)
(%DV)		 15.9
(32%)		 16.4
(33%)
Carbohydrate (g)
(%DV)		 86.4
(31%)		 99.4
(36%)
Sugars (g)
(%DV)		 0.49
(1%)		 0.42
(1%)
Fiber (g)
(%DV)		 12.8
(46%)		 3.3
(12%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.52
(3%)		 0.33
(2%)
Net-Carbs (g) 73.5
96.1
Trans Fatty Acids (g) --
--
  Minerals
Food # 1 2
Weight (g) 120 137
Calcium (mg)
(%DV)		 40.8
(3%)		 20.6
(2%)
Iron, Fe (mg)
(%DV)		 4.3
(24%)		 6
(34%)
Potassium, K (mg)
(%DV)		 435.6
(9%)		 137
(3%)
Magnesium (mg)
(%DV)		 164.4
(39%)		 34.3
(8%)
Phosphorus, P (mg)
(%DV)		 428.4
(34%)		 132.9
(11%)
Sodium (mg)
(%DV)		 2.4
(0%)		 2.7
(0%)
Zinc, Zn (mg)
(%DV)		 3.1
(28%)		 1.2
(11%)
Copper, Cu (mg)
(%DV)		 0.49
(55%)		 0.25
(28%)
Manganese (mg)
(%DV)		 4.9
(212%)		 1.1
(47%)
Selenium, Se (mcg)
(%DV)		 74.2
(135%)		 54.4
(99%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
--
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 120 137
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.6
(50%)		 1.1
(93%)
Riboflavin (B2) (mg)
(%DV)		 0.2
(15%)		 0.7
(54%)
Niacin (B3) (mg)
(%DV)		 5.9
(37%)		 10.3
(65%)
Vitamin B5 (PA) (mg)
(%DV)		 0.72
(14%)		 0.6
(12%)
Vitamin B6 (mg)
(%DV)		 0.49
(29%)		 0.05
(3%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 52.8
(13%)		 250.7
(63%)
Folic acid (mcg)
(%)		 0
(0%)		 205.5
(51%)
Food Folate (mcg)
(%)		 52.8
(13%)		 45.2
(11%)
Folate DFE (mcg)
(%)		 52.8
(13%)		 394.6
(99%)
Choline (mg)
(%DV)		 37.4
(7%)		 14.2
(3%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)		 6
(0%)		 1.4
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 10.8 2.7
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 264
108.2
Vitamin E (mg)
(%DV)		 0.85
(6%)		 0.55
(4%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 2.3
(2%)		 0.41
(0%)
Vitamin K1 (mcg) --
--
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 120 137
Water (g) 12.9
18.3
Ash (g) 2
0.64
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score 9.57
8.9
  Carbohydrates
Food # 1 2
Weight (g) 120 137
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) 0.43
--
Glucose (Dextrose) (g) 0
--
Fructose (g) 0.06
--
Lactose (g) --
--
Maltose (g) --
--
Galactose (g) --
--
Starch (g) 69.3
--
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 120 137
Monounsaturated Fats (g) 0.34
0.192
Polyunsaturated Fats (g) 1.4
0.996
Omega 3s (g)
(%AI)		 0.088
(5%)		 0.059
(4%)
Omega 6s (g)
(%AI)		 1.312
(8%)		 0.938
(6%)
Omega 3 to Omega 6 Ratio 0.07
0.06
Omega 6 to Omega 3 Ratio 14.97
15.93
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
Docosapentaenoic Acid (DPA) (g) 0
0
Docosahexaenoic Acid (DHA) (g) 0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
gamma-Linolenic Acid (GLA) (g) --
--
c-c-n6-Eicosadienoic Acid (g) 0
--
DHG-linolenic acid (DGLA) (g) --
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) 0
0
Caproic (6:0) (g) 0
0
Caprylic Acid (8:0) (g) 0
0
Capric Acid (10:0) (g) 0
0
Lauric Acid (12:0) (g) 0
0
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0
0.001
Pentadecanoic Acid (15:0) (g) 0
--
Palmitic Acid (16:0) (g) 0.492
0.299
Margaric Acid (17:0) (g) 0
--
Stearic Acid (18:0) (g) 0.024
0.014
Arachidic Acid (20:0) (g) 0
--
Behenic Acid (22:0) (g) 0
--
Lignoceric Acid (24:0) (g) 0
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
--
Pentadecenoic Acid (15:1) (g) 0
--
Palmitoleic Acid (16:1) (g) 0
0.007
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) 0
--
Oleic Acid (18:1) (g) 0.328
0.185
c-Oleic Acid (18:1 cis) (g) --
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0.012
0
Docosenoic Acid (22:1) (g) 0
0
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) 0
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 1.312
0.938
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.088
0.059
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) 0
0
Eicosatrienoic Acid (20:3) (g) 0
--
Eicosatetraenoic Acid 20:4 (g) 0
0
Heneicosapentaenoic Acid 21:5 (g) 0
--
22:4 (g) 0
--
Trans Fats  
t-Polyenoic Fats (g) --
--
t-Monoenoic Fats (g) --
--
t-Palmitoleic Acid (16:1 t) (g) --
--
t-Oleic Acid (18:1 t) (g) --
--
t-Docosenoic Acid (22:1 t) (g) --
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
Stigmasterol (g) --
--
Campesterol (g) --
--
Beta-sitosterol (g) --
--
Amino Acids
Food # 1 2
Weight (g) 120 137
Essential  
Histidine (mg)
(%RDI)		 428
(61%)		 348
(50%)
Isoleucine (mg)
(%RDI)		 532
(38%)		 608
(43%)
Leucine (mg)
(%RDI)		 1078
(39%)		 1134
(42%)
Lysine (mg)
(%RDI)		 431
(21%)		 316
(15%)
Methionine (mg)
(%RDI)		 274
(38%)		 288
(40%)
Phenylalanine (mg)
(%RDI)		 818
(94%)		 810
(93%)
Threonine (mg)
(%RDI)		 440
(42%)		 438
(42%)
Tryptophan (mg)
(%RDI)		 209
(75%)		 190
(68%)
Valine (mg)
(%RDI)		 677
(37%)		 688
(38%)
Conditional  
Arginine (mg) 778
570
Cystine (mg)
(%RDI)		 330
(115%)		 369
(128%)
Glycine (mg) 683
562
Proline (mg) 2490
1930
Tyrosine (mg)
(%RDI)		 330
(38%)		 449
(51%)
Non-Essential  
Alanine (mg) 587
501
Aspartic acid (mg) 866
663
Betaine (mg) 87
--
Glutamic acid (mg) 5194
5751
Hydroxyproline (mg) --
--
Serine (mg) 744
795
Data Source
Whole Grain Wheat Flour
USDA Food Data Central Standard Release
Wheat flour, white, bread, enriched
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.