Corn Flour Whole-Grain vs Wheat Flour White (Industrial)

Every measured nutrient, side by side. Per 100 calories first, since food densities differ.

Key takeaways

Wheat Flour White (Industrial) has more protein per 100 calories: 3.16 g against 2.08 g.
Corn Flour Whole-Grain leads in 17 micronutrients, including Vitamin A, Pantothenic Acid (B5), Vitamin B6.
Wheat Flour White (Industrial) leads in 21 micronutrients, including Thiamin (B1), Riboflavin (B2), Niacin (B3).

Nutrient	Corn Flour Whole-Grain	Wheat Flour White (Industrial)
Calories	100 kcal	100 kcal
Protein	2.08 g	3.16 g
Carbs	20.9 g	20.3 g
Fat	1.18 g	0.394 g
Vitamins
Vitamin A	1.52 µg	0 µg
Thiamin (B1)	0.06 mg	0.14 mg
Riboflavin (B2)	0.036 mg	0.08 mg
Niacin (B3)	0.589 mg	1.09 mg
Pantothenic Acid (B5)	0.172 mg	0.091 mg
Vitamin B6	0.111 mg	0.01 mg
Folate	6.91 µg	30.8 µg
Choline	5.97 mg	2.86 mg
Vitamin E	0.116 mg	0.029 mg
Vitamin K	0.083 µg	0.082 µg
Minerals
Calcium	1.75 mg	5.54 mg
Iron	0.599 mg	0.955 mg
Magnesium	27.3 mg	8.03 mg
Phosphorus	74.3 mg	30.2 mg
Potassium	93.1 mg	37.1 mg
Sodium	1.38 mg	0.549 mg
Zinc	0.525 mg	0.297 mg
Copper	0.057 mg	0.049 mg
Manganese	0.135 mg	0.186 mg
Selenium	3.04 µg	5.9 µg
Carbohydrates
Fiber	2.12 g	0.659 g
Sugar	0.177 g	0.228 g
Starch	18.8 g	17.4 g
Fructose	0 g	0.008 g
Fats
Polyunsaturated Fat	0.486 g	0.201 g
Monounsaturated Fat	0.282 g	0.044 g
Saturated Fat	0.15 g	0.076 g
Omega-6 (Linoleic Acid)	0.472 g	0.196 g
Amino Acids
Histidine	0.058 g	0.062 g
Isoleucine	0.069 g	0.106 g
Leucine	0.235 g	0.202 g
Lysine	0.054 g	0.075 g
Methionine	0.04 g	0.045 g
Cystine	0.035 g	0.075 g
Phenylalanine	0.094 g	0.142 g
Tyrosine	0.078 g	0.044 g
Threonine	0.072 g	0.08 g
Tryptophan	0.014 g	0.035 g
Valine	0.097 g	0.126 g
Arginine	0.095 g	0.115 g
Alanine	0.143 g	0.09 g
Serine	0.133 g	0.122 g
Proline	0.359 g	1.01 g
Glycine	0.078 g	0.104 g
Aspartic Acid	0.167 g	0.338 g
Glutamic Acid	0.091 g	0.132 g

Nutrient	Corn Flour Whole-Grain	Wheat Flour White (Industrial)
Calories	362 kcal	364 kcal
Protein	7.54 g	11.5 g
Carbs	75.8 g	74.1 g
Fat	4.27 g	1.44 g
Vitamins
Vitamin A	5.5 µg	0 µg
Thiamin (B1)	0.217 mg	0.51 mg
Riboflavin (B2)	0.13 mg	0.29 mg
Niacin (B3)	2.13 mg	3.97 mg
Pantothenic Acid (B5)	0.622 mg	0.33 mg
Vitamin B6	0.403 mg	0.038 mg
Folate	25 µg	112 µg
Choline	21.6 mg	10.4 mg
Vitamin E	0.42 mg	0.105 mg
Vitamin K	0.3 µg	0.3 µg
Minerals
Calcium	6.33 mg	20.2 mg
Iron	2.17 mg	3.48 mg
Magnesium	98.7 mg	29.3 mg
Phosphorus	269 mg	110 mg
Potassium	337 mg	135 mg
Sodium	5 mg	2 mg
Zinc	1.9 mg	1.08 mg
Copper	0.205 mg	0.178 mg
Manganese	0.487 mg	0.678 mg
Selenium	11 µg	21.5 µg
Carbohydrates
Fiber	7.67 g	2.4 g
Sugar	0.64 g	0.829 g
Starch	68 g	63.3 g
Fructose	0 g	0.03 g
Fats
Polyunsaturated Fat	1.76 g	0.731 g
Monounsaturated Fat	1.02 g	0.161 g
Saturated Fat	0.543 g	0.276 g
Omega-6 (Linoleic Acid)	1.71 g	0.715 g
Amino Acids
Histidine	0.211 g	0.227 g
Isoleucine	0.248 g	0.386 g
Leucine	0.85 g	0.734 g
Lysine	0.195 g	0.274 g
Methionine	0.145 g	0.163 g
Cystine	0.125 g	0.273 g
Phenylalanine	0.34 g	0.517 g
Tyrosine	0.282 g	0.159 g
Threonine	0.261 g	0.292 g
Tryptophan	0.049 g	0.129 g
Valine	0.351 g	0.457 g
Arginine	0.345 g	0.42 g
Alanine	0.518 g	0.327 g
Serine	0.482 g	0.446 g
Proline	1.3 g	3.66 g
Glycine	0.284 g	0.38 g
Aspartic Acid	0.605 g	1.23 g
Glutamic Acid	0.329 g	0.481 g

Values come from the same measured catalog the Ration tracker uses. See the complete pages for Corn Flour Whole-Grain and Wheat Flour White (Industrial), including preparation variants and research-cited compound levels, or compare any two foods.