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Glutinous rice vs. Flour — In-Depth Nutrition Comparison

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What are the main differences between Glutinous rice and Flour?

  • Glutinous rice has less Vitamin B1, Iron, Selenium, Folate, Vitamin B2, Vitamin B3, Manganese, Phosphorus, Copper, and Fiber than Flour.
  • Flour's daily need coverage for Vitamin B1 is 64% higher.

We used Rice, white, glutinous, unenriched, cooked and Wheat flour, white, all-purpose, enriched, bleached types in this comparison.

Infographic

Glutinous rice vs Flour 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.
Contains more Calcium +650%
Contains more Iron +3214.3%
Contains more Magnesium +340%
Contains more Phosphorus +1250%
Contains more Potassium +970%
Contains less Sodium -60%
Contains more Zinc +70.7%
Contains more Copper +193.9%
Contains more Manganese +160.3%
Contains more Selenium +505.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 6% 4% 4% 1% 1% 12% 17% 35% 31%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +650%
Contains more Iron +3214.3%
Contains more Magnesium +340%
Contains more Phosphorus +1250%
Contains more Potassium +970%
Contains less Sodium -60%
Contains more Zinc +70.7%
Contains more Copper +193.9%
Contains more Manganese +160.3%
Contains more Selenium +505.4%

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.
:
8
Flour
Contains more Vitamin E +50%
Contains more Vitamin B1 +3825%
Contains more Vitamin B2 +3700%
Contains more Vitamin B3 +1935.9%
Contains more Vitamin B5 +103.7%
Contains more Vitamin B6 +69.2%
Contains more Folate +18200%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 5% 3% 6% 13% 6% 1% 0% 0%
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%
Contains more Vitamin E +50%
Contains more Vitamin B1 +3825%
Contains more Vitamin B2 +3700%
Contains more Vitamin B3 +1935.9%
Contains more Vitamin B5 +103.7%
Contains more Vitamin B6 +69.2%
Contains more Folate +18200%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +542.9%
Contains more Protein +411.4%
Contains more Fats +415.8%
Contains more Carbs +261.8%
Contains more Other +557.1%
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Water +542.9%
Contains more Protein +411.4%
Contains more Fats +415.8%
Contains more Carbs +261.8%
Contains more Other +557.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -74.8%
Contains more Monounsaturated Fat +24.3%
Contains more Polyunsaturated fat +498.6%
22% 39% 39%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.07 g
Polyunsaturated fat: 0.069 g
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains less Saturated Fat -74.8%
Contains more Monounsaturated Fat +24.3%
Contains more Polyunsaturated fat +498.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Glutinous rice Flour Opinion
Net carbs 20.09g 73.61g Flour
Protein 2.02g 10.33g Flour
Fats 0.19g 0.98g Flour
Carbs 21.09g 76.31g Flour
Calories 97kcal 364kcal Flour
Sugar 0.05g 0.27g Glutinous rice
Fiber 1g 2.7g Flour
Calcium 2mg 15mg Flour
Iron 0.14mg 4.64mg Flour
Magnesium 5mg 22mg Flour
Phosphorus 8mg 108mg Flour
Potassium 10mg 107mg Flour
Sodium 5mg 2mg Flour
Zinc 0.41mg 0.7mg Flour
Copper 0.049mg 0.144mg Flour
Manganese 0.262mg 0.682mg Flour
Selenium 5.6µg 33.9µg Flour
Vitamin E 0.04mg 0.06mg Flour
Vitamin B1 0.02mg 0.785mg Flour
Vitamin B2 0.013mg 0.494mg Flour
Vitamin B3 0.29mg 5.904mg Flour
Vitamin B5 0.215mg 0.438mg Flour
Vitamin B6 0.026mg 0.044mg Flour
Folate 1µg 183µg Flour
Vitamin K 0µg 0.3µg Flour
Tryptophan 0.023mg 0.127mg Flour
Threonine 0.072mg 0.281mg Flour
Isoleucine 0.087mg 0.357mg Flour
Leucine 0.167mg 0.71mg Flour
Lysine 0.073mg 0.228mg Flour
Methionine 0.047mg 0.183mg Flour
Phenylalanine 0.108mg 0.52mg Flour
Valine 0.123mg 0.415mg Flour
Histidine 0.047mg 0.23mg Flour
Saturated Fat 0.039g 0.155g Glutinous rice
Monounsaturated Fat 0.07g 0.087g Flour
Polyunsaturated fat 0.069g 0.413g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Glutinous rice Flour
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
3%
Glutinous rice
50%
Flour
Minerals Daily Need Coverage Score
11%
Glutinous rice
59%
Flour

Comparison summary

Which food is lower in Sugar?
Glutinous rice
Glutinous rice is lower in Sugar (difference - 0.22g)
Which food is lower in Saturated Fat?
Glutinous rice
Glutinous rice is lower in Saturated Fat (difference - 0.116g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Flour
Flour is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1)

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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/nutrients
  2. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.