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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.

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Brown rice vs Flour infographic
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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 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
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
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 Folate +1933.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 45% 16% 49% 23% 29% 0% 1% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
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 Folate +1933.3%

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 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

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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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.

All nutrients comparison - raw data values

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
Sugar 0.24 0.27 Brown rice
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
Folate 9 183 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
Fructose 0 Brown rice

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.