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  6. Brown rice vs. Flour

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Flour
Flour
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +77.3%
Contains more ManganeseManganese +42.8%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +24.4%
Contains more IronIron +728.6%
Contains more CopperCopper +35.8%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +484.5%
~equal in Zinc ~0.7mg
~equal in Phosphorus ~108mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Flour
Flour
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin EVitamin E +183.3%
Contains more Vitamin B6Vitamin B6 +179.5%
Contains more Vitamin B1Vitamin B1 +341%
Contains more Vitamin B2Vitamin B2 +615.9%
Contains more Vitamin B3Vitamin B3 +130.5%
Contains more Vitamin B5Vitamin B5 +15.3%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +1933.3%
Contains more CholineCholine +13%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Flour
Flour
4
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 WaterWater +489.5%
Contains more ProteinProtein +277%
Contains more CarbsCarbs +198.3%
~equal in Fats ~0.98g
~equal in Other ~0.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Flour
Flour
2
24% 13% 63%
Saturated Fat: Sat. Fat 0.155 g
Monounsaturated Fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated Fat +324.1%
Contains less Sat. FatSaturated Fat -40.4%
Contains more Poly. FatPolyunsaturated fat +12.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 123kcal 364kcal Flour
Protein 2.74g 10.33g Flour
Fats 0.97g 0.98g Flour
Net carbs 23.98g 73.61g Flour
Carbs 25.58g 76.31g Flour
Magnesium 39mg 22mg Brown rice
Calcium 3mg 15mg Flour
Potassium 86mg 107mg Flour
Iron 0.56mg 4.64mg Flour
Sugar 0.24g 0.27g Brown rice
Fiber 1.6g 2.7g Flour
Copper 0.106mg 0.144mg Flour
Zinc 0.71mg 0.7mg Brown rice
Starch 24.79g Brown rice
Phosphorus 103mg 108mg Flour
Sodium 4mg 2mg Flour
Vitamin E 0.17mg 0.06mg Brown rice
Manganese 0.974mg 0.682mg Brown rice
Selenium 5.8µg 33.9µg Flour
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
Vitamin K 0.2µg 0.3µg Flour
Folate 9µg 183µg Flour
Choline 9.2mg 10.4mg Flour
Saturated Fat 0.26g 0.155g Flour
Monounsaturated Fat 0.369g 0.087g Brown rice
Polyunsaturated fat 0.366g 0.413g 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
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

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

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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
13%
Brown rice
46%
Flour
Minerals Daily Need Coverage Score
32%
Brown rice
59%
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

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. 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.