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All-purpose flour
All-purpose flour4
VS
Whole-wheat flour Leader
Whole-wheat flour5

Whole-wheat flour leads 5–4 · 9 categories decided · 1 tie

Both foods compared at 100 kcal.

The verdict

Whole-wheat flour comes out ahead, winning 5 of 9 nutrient match-ups.

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

Pick Whole-wheat flour for more protein, more fiber, 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
    2.89 gWIN
  • Carbohydrate
    20.96 g
    22.43 g
  • Fibermore is better
    0.74 g
    3.95 gWIN
  • Total sugarsless is better
    WIN0.07 g
    0.31 g
  • Total fat
    0.27 g
    0.59 g
  • Saturated fatless is better
    WIN0.04 g
    0.13 g
  • Sodiumless is better
    WIN0.55 mg
    0.9 mg
  • Potassiummore is better
    29.4 mg
    118.67 mgWIN
  • Calciummore is better
    4.12 mg
    9.94 mgWIN
  • Ironmore is better
    WIN1.27 mg
    1.12 mg
  • Magnesiummore is better
    6.04 mg
    35.24 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.

All-purpose flour vs Whole-wheat flour · Foodatron