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  6. Flour vs. Wild rice

Flour vs. Wild rice — In-Depth Nutrition Comparison

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Significant differences between Flour and Wild rice

  • Flour has more Vitamin B1, Selenium, Iron, Folate, Vitamin B2, Vitamin B3, Manganese, and Vitamin B5, however, Wild rice is richer in Vitamin B6, and Zinc.
  • Flour covers your daily Vitamin B1 needs 61% more than Wild rice.
  • Wild rice has 42 times less Selenium than Flour. Flour has 33.9µg of Selenium, while Wild rice has 0.8µg.

Specific food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Wild rice, cooked.

Infographic

Flour vs Wild rice infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flour
Flour
8
:
2
Wild rice
Wild rice
Contains more Calcium +400%
Contains more Iron +673.3%
Contains more Phosphorus +31.7%
Contains less Sodium -33.3%
Contains more Copper +19%
Contains more Manganese +141.8%
Contains more Selenium +4137.5%
Contains more Magnesium +45.5%
Contains more Zinc +91.4%
Equal in Potassium - 101
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +400%
Contains more Iron +673.3%
Contains more Phosphorus +31.7%
Contains less Sodium -33.3%
Contains more Copper +19%
Contains more Manganese +141.8%
Contains more Selenium +4137.5%
Contains more Magnesium +45.5%
Contains more Zinc +91.4%
Equal in Potassium - 101

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flour
Flour
5
:
4
Wild rice
Wild rice
Contains more Vitamin B1 +1409.6%
Contains more Vitamin B2 +467.8%
Contains more Vitamin B3 +358.7%
Contains more Vitamin B5 +184.4%
Contains more Folate +603.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +300%
Contains more Vitamin B6 +206.8%
Contains more Vitamin K +66.7%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin B1 +1409.6%
Contains more Vitamin B2 +467.8%
Contains more Vitamin B3 +358.7%
Contains more Vitamin B5 +184.4%
Contains more Folate +603.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +300%
Contains more Vitamin B6 +206.8%
Contains more Vitamin K +66.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
4
:
1
Wild rice
Wild rice
Contains more Protein +158.9%
Contains more Fats +188.2%
Contains more Carbs +257.6%
Contains more Other +15%
Contains more Water +520.2%
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Protein +158.9%
Contains more Fats +188.2%
Contains more Carbs +257.6%
Contains more Other +15%
Contains more Water +520.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
2
:
1
Wild rice
Wild rice
Contains more Monounsaturated Fat +74%
Contains more Polyunsaturated fat +93.9%
Contains less Saturated Fat -68.4%
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +74%
Contains more Polyunsaturated fat +93.9%
Contains less Saturated Fat -68.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flour Wild rice
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flour Wild rice Opinion
Net carbs 73.61g 19.54g Flour
Protein 10.33g 3.99g Flour
Fats 0.98g 0.34g Flour
Carbs 76.31g 21.34g Flour
Calories 364kcal 101kcal Flour
Fructose 0.2g Wild rice
Sugar 0.27g 0.73g Flour
Fiber 2.7g 1.8g Flour
Calcium 15mg 3mg Flour
Iron 4.64mg 0.6mg Flour
Magnesium 22mg 32mg Wild rice
Phosphorus 108mg 82mg Flour
Potassium 107mg 101mg Flour
Sodium 2mg 3mg Flour
Zinc 0.7mg 1.34mg Wild rice
Copper 0.144mg 0.121mg Flour
Manganese 0.682mg 0.282mg Flour
Selenium 33.9µg 0.8µg Flour
Vitamin A 0IU 3IU Wild rice
Vitamin E 0.06mg 0.24mg Wild rice
Vitamin B1 0.785mg 0.052mg Flour
Vitamin B2 0.494mg 0.087mg Flour
Vitamin B3 5.904mg 1.287mg Flour
Vitamin B5 0.438mg 0.154mg Flour
Vitamin B6 0.044mg 0.135mg Wild rice
Folate 183µg 26µg Flour
Vitamin K 0.3µg 0.5µg Wild rice
Tryptophan 0.127mg 0.049mg Flour
Threonine 0.281mg 0.127mg Flour
Isoleucine 0.357mg 0.167mg Flour
Leucine 0.71mg 0.276mg Flour
Lysine 0.228mg 0.17mg Flour
Methionine 0.183mg 0.119mg Flour
Phenylalanine 0.52mg 0.195mg Flour
Valine 0.415mg 0.232mg Flour
Histidine 0.23mg 0.104mg Flour
Saturated Fat 0.155g 0.049g Wild rice
Monounsaturated Fat 0.087g 0.05g Flour
Polyunsaturated fat 0.413g 0.213g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Wild rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
50%
Flour
10%
Wild rice
Minerals Daily Need Coverage Score
59%
Flour
21%
Wild rice

Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.106g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 15)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.