Nutrition Comparison Tool
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Whole Grain Wheat Flour
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All Purpose Flour (Enrinched and Unbleached)
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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
  • All Purpose Flour (Enrinched and Unbleached) 1 cup (x1) 23% DV 455 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Whole Grain Wheat Flour 1 cup (x1) 4% DV 3g
  • All Purpose Flour (Enrinched and Unbleached) 1 cup (x1) 2% DV 1.2g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Whole Grain Wheat Flour 1 cup (x1) 31% DV 86.4g
  • All Purpose Flour (Enrinched and Unbleached) 1 cup (x1) 35% DV 95.4g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Whole Grain Wheat Flour 1 cup (x1) 32% DV 15.9g
  • All Purpose Flour (Enrinched and Unbleached) 1 cup (x1) 26% DV 12.9g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Whole Grain Wheat Flour 1 cup (x1) 0% DV 0mg
  • All Purpose Flour (Enrinched and Unbleached) 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
  • All Purpose Flour (Enrinched and Unbleached) 1 cup (x1) 1% DV 0.19g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Whole Grain Wheat Flour 1 cup (x1) 46% DV 12.8g
  • All Purpose Flour (Enrinched and Unbleached) 1 cup (x1) 12% DV 3.4g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Whole Grain Wheat Flour 1 cup (x1) 1% DV 0.49g
  • All Purpose Flour (Enrinched and Unbleached) 1 cup (x1) 1% DV 0.34g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Whole Grain Wheat Flour 1 cup (x1) 24% DV 4.3mg
  • All Purpose Flour (Enrinched and Unbleached) 1 cup (x1) 32% DV 5.8mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Whole Grain Wheat Flour 1 cup (x1) 3% DV 40.8mg
  • All Purpose Flour (Enrinched and Unbleached) 1 cup (x1) 1% DV 18.8mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Whole Grain Wheat Flour 1 cup (x1) 9% DV 435.6mg
  • All Purpose Flour (Enrinched and Unbleached) 1 cup (x1) 3% DV 133.8mg
Comparison Table

Table Legend

  1. Whole Grain Wheat Flour
  2. All Purpose Flour (Enrinched and Unbleached)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 120 125
Calories
(%DV)		 408
(20%)		 455
(23%)
Fat (g)
(%DV)		 3
(4%)		 1.2
(2%)
Protein (g)
(%DV)		 15.9
(32%)		 12.9
(26%)
Carbohydrate (g)
(%DV)		 86.4
(31%)		 95.4
(35%)
Sugars (g)
(%DV)		 0.49
(1%)		 0.34
(1%)
Fiber (g)
(%DV)		 12.8
(46%)		 3.4
(12%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.52
(3%)		 0.19
(1%)
Net-Carbs (g) 73.5
92
Trans Fatty Acids (g) --
--
  Minerals
Food # 1 2
Weight (g) 120 125
Calcium (mg)
(%DV)		 40.8
(3%)		 18.8
(1%)
Iron, Fe (mg)
(%DV)		 4.3
(24%)		 5.8
(32%)
Potassium, K (mg)
(%DV)		 435.6
(9%)		 133.8
(3%)
Magnesium (mg)
(%DV)		 164.4
(39%)		 27.5
(7%)
Phosphorus, P (mg)
(%DV)		 428.4
(34%)		 135
(11%)
Sodium (mg)
(%DV)		 2.4
(0%)		 2.5
(0%)
Zinc, Zn (mg)
(%DV)		 3.1
(28%)		 0.88
(8%)
Copper, Cu (mg)
(%DV)		 0.49
(55%)		 0.18
(20%)
Manganese (mg)
(%DV)		 4.9
(212%)		 0.85
(37%)
Selenium, Se (mcg)
(%DV)		 74.2
(135%)		 42.4
(77%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
--
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 120 125
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.6
(50%)		 0.98
(82%)
Riboflavin (B2) (mg)
(%DV)		 0.2
(15%)		 0.62
(47%)
Niacin (B3) (mg)
(%DV)		 5.9
(37%)		 7.4
(46%)
Vitamin B5 (PA) (mg)
(%DV)		 0.72
(14%)		 0.55
(11%)
Vitamin B6 (mg)
(%DV)		 0.49
(29%)		 0.05
(3%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 52.8
(13%)		 228.8
(57%)
Folic acid (mcg)
(%)		 0
(0%)		 192.5
(48%)
Food Folate (mcg)
(%)		 52.8
(13%)		 36.3
(9%)
Folate DFE (mcg)
(%)		 52.8
(13%)		 363.8
(91%)
Choline (mg)
(%DV)		 37.4
(7%)		 --
(--%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)		 6
(0%)		 1.3
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 10.8 2.5
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 264
98.8
Vitamin E (mg)
(%DV)		 0.85
(6%)		 0.29
(2%)
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%)		 0.38
(0%)
Vitamin K1 (mcg) --
--
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 120 125
Water (g) 12.9
14.9
Ash (g) 2
0.59
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score 9.57
7.53
  Carbohydrates
Food # 1 2
Weight (g) 120 125
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) 120 125
Monounsaturated Fats (g) 0.34
0.109
Polyunsaturated Fats (g) 1.4
0.516
Omega 3s (g)
(%AI)		 0.088
(5%)		 0.027
(2%)
Omega 6s (g)
(%AI)		 1.312
(8%)		 0.489
(3%)
Omega 3 to Omega 6 Ratio 0.07
0.06
Omega 6 to Omega 3 Ratio 14.97
17.77
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
Pentadecanoic Acid (15:0) (g) 0
--
Palmitic Acid (16:0) (g) 0.492
0.185
Margaric Acid (17:0) (g) 0
--
Stearic Acid (18:0) (g) 0.024
0.009
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
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) 0
--
Oleic Acid (18:1) (g) 0.328
0.109
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
0.489
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.088
0.027
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) 120 125
Essential  
Histidine (mg)
(%RDI)		 428
(61%)		 288
(41%)
Isoleucine (mg)
(%RDI)		 532
(38%)		 446
(32%)
Leucine (mg)
(%RDI)		 1078
(39%)		 888
(33%)
Lysine (mg)
(%RDI)		 431
(21%)		 285
(14%)
Methionine (mg)
(%RDI)		 274
(38%)		 229
(31%)
Phenylalanine (mg)
(%RDI)		 818
(94%)		 650
(74%)
Threonine (mg)
(%RDI)		 440
(42%)		 351
(33%)
Tryptophan (mg)
(%RDI)		 209
(75%)		 159
(57%)
Valine (mg)
(%RDI)		 677
(37%)		 519
(29%)
Conditional  
Arginine (mg) 778
521
Cystine (mg)
(%RDI)		 330
(115%)		 274
(95%)
Glycine (mg) 683
464
Proline (mg) 2490
1498
Tyrosine (mg)
(%RDI)		 330
(38%)		 390
(45%)
Non-Essential  
Alanine (mg) 587
415
Aspartic acid (mg) 866
544
Betaine (mg) 87
--
Glutamic acid (mg) 5194
4349
Hydroxyproline (mg) --
--
Serine (mg) 744
645
Data Source
Whole Grain Wheat Flour
USDA Food Data Central Standard Release
All Purpose Flour (Enrinched and Unbleached)
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.