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Brown rice vs Flour - In-Depth Nutrition Comparison

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How are Brown rice and Flour different?

  • Brown rice is richer in Manganese, and Vitamin B6, while Flour is higher in Selenium, Iron, Vitamin B1, Folate, Vitamin B2, and Vitamin B3.
  • Flour covers your daily need of Selenium 51% more than Brown rice.
  • Brown rice contains 3 times more Vitamin B6 than Flour. Brown rice contains 0.123mg of Vitamin B6, while Flour contains 0.044mg.

Rice, brown, long-grain, cooked and Wheat flour, white, all-purpose, enriched, bleached types were used in this article.

Infographic

Brown 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +77.3%
Contains more Calcium +400%
Contains more Iron +728.6%
Contains more Potassium +24.4%
Contains less Sodium -50%
Contains more Copper +35.8%
Equal in Phosphorus - 108
Equal in Zinc - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Contains more Magnesium +77.3%
Contains more Calcium +400%
Contains more Iron +728.6%
Contains more Potassium +24.4%
Contains less Sodium -50%
Contains more Copper +35.8%
Equal in Phosphorus - 108
Equal in Zinc - 0.7

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 Folate +1933.3%
Contains more Vitamin K +50%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
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 +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 Folate +1933.3%
Contains more Vitamin K +50%

Comparison summary table

Pay attention to 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 Sugar ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Brown rice Flour Opinion
Net carbs 23.98g 73.61g Flour
Protein 2.74g 10.33g Flour
Fats 0.97g 0.98g Flour
Carbs 25.58g 76.31g Flour
Calories 123kcal 364kcal Flour
Starch 24.79g g Brown rice
Fructose 0g g Brown rice
Sugar 0.24g 0.27g Brown rice
Fiber 1.6g 2.7g Flour
Calcium 3mg 15mg Flour
Iron 0.56mg 4.64mg Flour
Magnesium 39mg 22mg Brown rice
Phosphorus 103mg 108mg Flour
Potassium 86mg 107mg Flour
Sodium 4mg 2mg Flour
Zinc 0.71mg 0.7mg Brown rice
Copper 0.106mg 0.144mg Flour
Vitamin A 0IU 0IU
Vitamin E 0.17mg 0.06mg Brown rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.178mg 0.785mg Flour
Vitamin B2 0.069mg 0.494mg Flour
Vitamin B3 2.561mg 5.904mg Flour
Vitamin B5 0.38mg 0.438mg Flour
Vitamin B6 0.123mg 0.044mg Brown rice
Folate 9µg 183µg Flour
Vitamin B12 0µg 0µg
Vitamin K 0.2µg 0.3µg Flour
Tryptophan 0.033mg 0.127mg Flour
Threonine 0.095mg 0.281mg Flour
Isoleucine 0.109mg 0.357mg Flour
Leucine 0.214mg 0.71mg Flour
Lysine 0.099mg 0.228mg Flour
Methionine 0.058mg 0.183mg Flour
Phenylalanine 0.133mg 0.52mg Flour
Valine 0.151mg 0.415mg Flour
Histidine 0.066mg 0.23mg Flour
Cholesterol 0mg 0mg
Trans Fat 0g g Flour
Saturated Fat 0.26g 0.155g Flour
Monounsaturated Fat 0.369g 0.087g Brown rice
Polyunsaturated fat 0.366g 0.413g Flour

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Brown rice
50
Flour
Mineral Summary Score
20
Brown rice
40
Flour

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 food.
Protein
16%
Brown rice
62%
Flour
Carbohydrates
26%
Brown rice
76%
Flour
Fats
4%
Brown rice
5%
Flour

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 is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Brown rice
Brown rice is lower in glycemic index (difference - 6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.