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Brown rice vs Flour - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.105g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Sugars?
Brown rice
Brown rice contains less Sugars (difference - 0.03g)
Which food is lower in glycemic index?
Brown rice
Brown rice is lower in glycemic index (difference - 21)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Brown rice Flour
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Brown rice Flour
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
10
Brown rice
39
Flour
Mineral Summary Score
14
Brown rice
22
Flour

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Flour
Contains more Magnesium +77.3%
Contains more Iron +728.6%
Contains more Calcium +400%
Contains more Potassium +24.4%
Contains more Copper +35.8%
Contains less Sodium -50%
Equal in Zinc - 0.7
Equal in Phosphorus - 108
Contains more Magnesium +77.3%
Contains more Iron +728.6%
Contains more Calcium +400%
Contains more Potassium +24.4%
Contains more Copper +35.8%
Contains less Sodium -50%
Equal in Zinc - 0.7
Equal in Phosphorus - 108

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Flour
Contains more Vitamin E +183.3%
Contains more Vitamin B6 +179.5%
Contains more Vitamin B1 +341%
Contains more Vitamin B2 +615.9%
Contains more Vitamin B3 +130.5%
Contains more Vitamin B5 +15.3%
Contains more Vitamin K +50%
Contains more Folic acid (B9) +∞%
Contains more Vitamin E +183.3%
Contains more Vitamin B6 +179.5%
Contains more Vitamin B1 +341%
Contains more Vitamin B2 +615.9%
Contains more Vitamin B3 +130.5%
Contains more Vitamin B5 +15.3%
Contains more Vitamin K +50%
Contains more Folic acid (B9) +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
16%
Brown rice
62%
Flour
Carbohydrates
26%
Brown rice
76%
Flour
Fats
4%
Brown rice
5%
Flour

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Brown rice Flour Opinion
Calories 123 364 Flour
Protein 2.74 10.33 Flour
Fats 0.97 0.98 Flour
Vitamin C 0 0
Carbs 25.58 76.31 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 0.56 4.64 Flour
Calcium 3 15 Flour
Potassium 86 107 Flour
Magnesium 39 22 Brown rice
Sugars 0.24 0.27 Flour
Fiber 1.6 2.7 Flour
Copper 0.106 0.144 Flour
Zinc 0.71 0.7 Brown rice
Starch 24.79 Brown rice
Phosphorus 103 108 Flour
Sodium 4 2 Flour
Vitamin A 0 0
Vitamin E 0.17 0.06 Brown rice
Vitamin D 0 0
Vitamin B1 0.178 0.785 Flour
Vitamin B2 0.069 0.494 Flour
Vitamin B3 2.561 5.904 Flour
Vitamin B5 0.38 0.438 Flour
Vitamin B6 0.123 0.044 Brown rice
Vitamin B12 0 0
Vitamin K 0.2 0.3 Flour
Folic acid (B9) 0 154 Flour
Trans Fat 0 Flour
Saturated Fat 0.26 0.155 Flour
Monounsaturated Fat 0.369 0.087 Brown rice
Polyunsaturated fat 0.366 0.413 Flour
Tryptophan 0.033 0.127 Flour
Threonine 0.095 0.281 Flour
Isoleucine 0.109 0.357 Flour
Leucine 0.214 0.71 Flour
Lysine 0.099 0.228 Flour
Methionine 0.058 0.183 Flour
Phenylalanine 0.133 0.52 Flour
Valine 0.151 0.415 Flour
Histidine 0.066 0.23 Flour
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.