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All-purpose flour
All-purpose flour3
VS
Durum wheat Leader
Durum wheat4

Durum wheat leads 4–3 · 7 categories decided · 1 tie

Both foods compared at 100 kcal.

The verdict

Durum wheat comes out ahead, winning 4 of 7 nutrient match-ups.

Pick All-purpose flour for less saturated fat, less sodium and more iron.

Pick Durum wheat for more protein, more potassium, more calcium and more magnesium.

Evenly matched on vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    2.84 g
    4.04 gWIN
  • Carbohydrate
    20.96 g
    20.98 g
  • Fibermore is better
    0.74 g
    —
  • Total sugarsless is better
    0.07 g
    —
  • Total fat
    0.27 g
    0.73 g
  • Saturated fatless is better
    WIN0.04 g
    0.13 g
  • Sodiumless is better
    WIN0.55 mg
    0.59 mg
  • Potassiummore is better
    29.4 mg
    127.14 mgWIN
  • Calciummore is better
    4.12 mg
    10.03 mgWIN
  • Ironmore is better
    WIN1.27 mg
    1.04 mg
  • Magnesiummore is better
    6.04 mg
    42.48 mgWIN
  • Vitamin Cmore is better
    0 mg
    0 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.