All-purpose flour vs Durum wheat: How Do They Compare?
All-purpose flour and durum wheat belong to the grains food group, one of the staple food groups for people on a plant-based diet.
Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.
They also provide a small amount of protein and healthy fats.
However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.
This article will thoroughly compare all-purpose flour and durum wheat and help you learn more about their similarities and differences.
All-purpose wheat flour (Triticum aestivum) is a type of flour that is made from hard or soft wheat. It is called ‘all-purpose’ because it can be used in various baking applications, including bread, cakes, pastries, and more.
All-purpose wheat flour is a good source of carbohydrates, small amounts of protein, fiber, vitamins, and minerals. It is also gluten-rich, allowing it to rise and develop a structure in baking.
All-purpose wheat flour is widely used in baking and cooking and can replace other flours in most recipes. It is also a staple ingredient in many traditional dishes such as bread, pastries, and cakes.
All-purpose wheat flour is not gluten-free and unsuitable for people with gluten sensitivities or celiac disease. It can be enjoyed as a balanced diet combined with vegetables, lean protein sources, and healthy fats.
All-purpose flour is not an excellent source of any particular vitamin.
However, it contains a good amount of Vitamin B1 (Thiamine) and some Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).
Durum wheat (Triticum durum) is a type of wheat that is known for its high protein and gluten content.
It is a good source of carbohydrates, protein, and small amounts of vitamins and minerals like iron, zinc, and B-vitamins. It is also rich in antioxidants and essential amino acids, making it a valuable food for vegetarians and vegans.
Durum wheat is commonly used in the production of pasta and couscous and also in traditional dishes like semolina porridge and bread. It is also used in some breakfast cereals and snacks. The high gluten content of durum wheat gives pasta and other products made from it a distinct texture and yellow color due to the presence of carotenoids in the wheat endosperm.
Durum wheat is gluten-rich. Thus, it is unsuitable for people with gluten sensitivities or celiac disease. It can be enjoyed as a balanced diet, combined with vegetables, lean protein sources, and healthy fats.
Durum wheat is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).
It also contains a good amount of Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin E.
All-purpose flour vs Durum wheat Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing all-purpose flour vs durum wheat.
This comparison will start by comparing the caloric value of all-purpose flour and durum wheat and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|All-purpose flour||Durum wheat|
|Energy||364 kcal||339 kcal|
|Carbs||76.3 g||71.1 g|
|Sugar||0.27 g||0 g|
|Fiber||2.7 g||3.4 g|
|Protein||10.3 g||13.7 g|
|Fat||0.98 g||2.47 g|
|Saturated Fat||0.155 g||0.454 g|
All-purpose flour vs Durum wheat Calories
Most calories in grains come from carbs.
Comparing durum wheat vs all-purpose flour for weight loss, durum wheat is slightly lower in calories, with 339 calories per 100 grams, compared to 364 calories per 100 grams of all-purpose flour.
However, both all-purpose flour and durum wheat can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
All-purpose flour vs Durum wheat Protein
Grains and most grain products, including all-purpose flour and durum wheat, are important sources of plant-based protein.
However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.
That said, you can combine grains with legumes to get a complete protein.
Durum wheat offers around 25% more protein than all-purpose flour.
Durum wheat has 13.7 grams of protein per 100 grams, while all-purpose flour has 10.3 grams of protein per 100 grams.
All-purpose flour vs Durum wheat Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in all-purpose flour and durum wheat.
The total amount of carbohydrates is around 7% higher in all-purpose flour than in durum wheat. It has 76.3 grams per 100 grams, compared to 71.1 grams in durum wheat.
There’s less sugar in durum wheat than in all-purpose flour, 100% precisely.
That said, 100 grams of durum wheat contains 0 grams of sugar, while the same amount of all-purpose flour contains 0.3 grams.
Lastly, let’s take a look at the dietary fiber in all-purpose flour and durum wheat.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 3.4 grams of fiber per 100 grams, durum wheat is a better source of fiber than all-purpose flour which offers 2.7 grams per 100 gram portion.
All-purpose flour vs Durum wheat Fats
Like most other grains, all-purpose flour and durum wheat are low in fat.
Fats in all-purpose flour and durum wheat are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in all-purpose flour and durum wheat:
- All-purpose flour: 1 grams per 100 grams
- Durum wheat: 2.5 per 100 grams
Speaking of saturated fats, all-purpose flour is 60% lower in saturated fats.
All-purpose flour and durum wheat contain 0.2 grams and 0.5 grams of saturated fat per 100 grams, respectively.
All-purpose flour vs Durum wheat Vitamins Content
This section will discuss the vitamin content of all-purpose flour and durum wheat.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
All-purpose flour has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
All-purpose flour and durum wheat contain the same amount of vitamin A, vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins all-purpose flour and durum wheat contain side by side, so you can easily compare them.
|All-purpose flour||Durum wheat|
|Vitamin B1 (Thiamine)||0.12 mg||0.419 mg|
|Vitamin B2 (Riboflavin)||0.04 mg||0.121 mg|
|Vitamin B3 (Niacin)||1.25 mg||6.74 mg|
|Vitamin B5 (Pantothenic acid)||0.438 mg||0.935 mg|
|Vitamin B6 (Pyroxidine)||0.044 mg||0.419 mg|
|Vitamin B9 (Folate)||26 µg||43 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.06 mg||0.9 mg|
|Vitamin K||0.3 µg||0.9 µg|
All-purpose flour vs Durum wheat Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the all-purpose flour and durum wheat comparison focuses on their mineral content.
All-purpose flour is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc than durum wheat.
All-purpose flour and durum wheat contain the same amount of fluoride, and sodium.
Check out the table below to learn how all-purpose flour and durum wheat compare when it comes to mineral content.
|All-purpose flour||Durum wheat|
|Calcium||15 mg||34 mg|
|Copper||0.144 mg||0.553 mg|
|Iron||1.17 mg||3.52 mg|
|Magnesium||22 mg||144 mg|
|Manganese||0.682 mg||3.01 mg|
|Phosphorus||108 mg||508 mg|
|Potassium||107 mg||431 mg|
|Selenium||33.9 µg||89.4 µg|
|Sodium||2 mg||2 mg|
|Zinc||0.7 mg||4.16 mg|
The Final Word
This article highlighted the similarities and differences between all-purpose flour and durum wheat.
Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.
Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.
They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.
Grains are also a staple food and an important source of food security in many parts of the world.
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- It's regularly updated.
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