Flours compare table for Whole grain wheat

Whole grain wheat flour is a type of flour made from the entire wheat kernel, including the bran, germ, and endosperm. Unlike refined flours, which are processed to remove the bran and germ, whole grain wheat flour retains all parts of the wheat kernel, offering a higher nutritional content and a distinct flavor.

Compare Whole grain wheat:

Flour Calories Fat SaturatedFat Carbs Sugar Fibre Protein Iron
Whole grain wheat (100g)340 kcal2.5 g0.4 g72 g0.4 g11 g13 g3.6 mg
Almond (100g) 571 kcal 50 g 3.6 g 21 g 7.1 g 14 g 21 g 3.57 mg
Brown rice (100g) 363 kcal 2.8 g 0.6 g 76 g 0.7 g 4.6 g 7.2 g 1.98 mg
Buckwheat (100g) 335 kcal 3.1 g 0.7 g 71 g 2.6 g 10 g 13 g 4.06 mg
Chia Seeds (100g) 486 kcal 30.7 g 3.3 g 42.1 g 0.01 g 34.4 g 16.5 g 7.7 mg
Chickpea (100g) 387 kcal 7 g 0.6 g 57 g 0.5 g 11 g 22 g 5 mg
Coconut (100g) 400 kcal 13 g 13 g 60 g 20 g 33 g 20 g 6.67 mg
Corn (100g) 361 kcal 3.9 g 0.5 g 76.8 g 0.6 g 7.3 g 6.9 g 2.4 mg
Flaxseed (100g) 534 kcal 42 g 4 g 29 g 2 g 28 g 18 g 5 mg
Millet (100g) 375 kcal 3.5 g 0.7 g 74 g 1 g 7 g 11 g 2.5 mg
Oats (100g) 389 kcal 0.6 g 1.2 g 66.3 g 0.9 g 10.6 g 16.9 g 4.7 mg
Psyllium husk (100g) 354 kcal 0.6 g 0.1 g 88 g 0.5 g 80 g 1.5 g 16 mg
Quinoa (100g) 368 kcal 7.5 g 1.6 g 69 g 3.6 g 7 g 10 g 4.8 mg
Red lentils (100g) 116 kcal 0.4 g 0.1 g 20 g 1.8 g 7.9 g 9 g 3.3 mg
Semolina (100g) 357 kcal 1.2 g 0.7 g 74 g 2.4 g 4.8 g 12 g 3.43 mg
Soya (defatted) (100g) 330 kcal 1.2 g 0.8 g 38.4 g 18.9 g 17.5 g 47 g 9.2 mg
Tapioca (100g) 349 kcal 0.2 g 0.1 g 85 g 3.5 g 1.2 g 0.6 g 1 mg
White rice (100g) 359 kcal 1.3 g 0.1 g 80 g 0.1 g 0.5 g 6.9 g 0.22 mg
White wheat (100g) 364 kcal 1 g 0.2 g 76 g 0.3 g 2.7 g 10 g 1.17 mg

Here are some key characteristics and features of whole grain wheat flour::

  • Nutritional Richness:

    Whole grain wheat flour is nutritionally dense, containing a higher amount of fiber, vitamins, minerals, and antioxidants compared to refined flours. It is a good source of nutrients such as B vitamins, iron, magnesium, and zinc.

  • Fiber Content:

    The bran in whole grain wheat flour is rich in dietary fiber. Consuming foods made with whole grain wheat flour can contribute to improved digestive health and may help regulate blood sugar levels.

  • Distinct Flavor:

    Whole grain wheat flour has a nuttier and more robust flavor compared to refined flours. This can add depth and character to baked goods, making them heartier and more flavorful.

  • Texture:

    Baked goods made with whole grain wheat flour may have a denser texture and a slightly coarser crumb due to the presence of bran particles. The texture can vary based on the specific type of whole grain wheat used.

  • Higher Oil Content:

    The germ of the wheat kernel contains oils, contributing to a higher fat content in whole grain wheat flour. This can result in a slightly shorter shelf life compared to refined flours, as the oils may turn rancid over time.

  • Protein Content:

    Whole grain wheat flour generally has a similar protein content to refined flours. The protein is essential for providing structure to baked goods.

  • Diverse Uses:

    Whole grain wheat flour can be used in a variety of recipes, including bread, muffins, pancakes, cookies, and more. It's a versatile option for those who want to incorporate more whole grains into their diet.

  • Health Benefits:

    Consuming whole grain wheat flour is associated with various health benefits, including improved heart health, better weight management, and a reduced risk of certain chronic diseases.

When baking with whole grain wheat flour, it's important to note that it may behave differently than refined flours. It absorbs more liquid and may result in a denser product, so recipes might need adjustments. Despite this, many people appreciate the nutritional benefits and the wholesome flavor that whole grain wheat flour brings to their baked goods.