Whole wheat has tremendous health benefits when compared with white flour. Processing causes white flour to lose nutrients compared to the minimal amount of processing that creates whole wheat flour. In comparison, cup for cup, whole wheat and white flour contain around the same calories, but whole wheat has more iron, calcium, and protein than white flour. The biggest difference between the two flours is the fiber content. When it is processed, white flour loses much of the fiber found naturally in wheat. Fiber is important to your diet as it helps to control blood sugar and weight management and is part of maintaining a healthy heart. To attain these health benefits, whole wheat flour can be substituted for white flour when baking anything from cookies and muffins to pancakes and bread.