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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Magnesium +77.3%
Contains more Manganese +42.8%
Contains more Calcium +400%
Contains more Iron +728.6%
Contains more Potassium +24.4%
Contains less Sodium -50%
Contains more Copper +35.8%
Contains more Selenium +484.5%
Equal in Phosphorus - 108
Equal in Zinc - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Magnesium +77.3%
Contains more Manganese +42.8%
Contains more Calcium +400%
Contains more Iron +728.6%
Contains more Potassium +24.4%
Contains less Sodium -50%
Contains more Copper +35.8%
Contains more Selenium +484.5%
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" charts 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +489.5%
Contains more Protein +277%
Contains more Carbs +198.3%
Equal in Fats - 0.98
Equal in Other - 0.46
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 +489.5%
Contains more Protein +277%
Contains more Carbs +198.3%
Equal in Fats - 0.98
Equal in Other - 0.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +324.1%
Contains less Saturated Fat -40.4%
Contains more Polyunsaturated fat +12.8%
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +324.1%
Contains less Saturated Fat -40.4%
Contains more Polyunsaturated 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
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 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
Manganese 0.974mg 0.682mg Brown rice
Selenium 5.8µg 33.9µg Flour
Vitamin E 0.17mg 0.06mg Brown rice
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 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
Saturated Fat 0.26g 0.155g Flour
Monounsaturated Fat 0.369g 0.087g Brown rice
Polyunsaturated fat 0.366g 0.413g Flour
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

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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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
14%
Brown rice
50%
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.