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Rice vs. Flour — In-Depth Nutrition Comparison

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What are the main differences between Rice and Flour?

  • Rice has less Vitamin B1, Selenium, Iron, Vitamin B2, Folate, Vitamin B3, Phosphorus, Fiber, Manganese, and Copper than Flour.
  • Flour's daily need coverage for Vitamin B1 is 52% higher.

We used Rice, white, long-grain, regular, enriched, cooked and Wheat flour, white, all-purpose, enriched, bleached types in this comparison.

Infographic

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.
Rice
1
:
9
Flour
Contains less Sodium -50%
Contains more Calcium +50%
Contains more Iron +286.7%
Contains more Magnesium +83.3%
Contains more Phosphorus +151.2%
Contains more Potassium +205.7%
Contains more Zinc +42.9%
Contains more Copper +108.7%
Contains more Manganese +44.5%
Contains more Selenium +352%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains less Sodium -50%
Contains more Calcium +50%
Contains more Iron +286.7%
Contains more Magnesium +83.3%
Contains more Phosphorus +151.2%
Contains more Potassium +205.7%
Contains more Zinc +42.9%
Contains more Copper +108.7%
Contains more Manganese +44.5%
Contains more Selenium +352%

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.
Rice
1
:
8
Flour
Contains more Vitamin B6 +111.4%
Contains more Vitamin E +50%
Contains more Vitamin B1 +381.6%
Contains more Vitamin B2 +3700%
Contains more Vitamin B3 +300%
Contains more Vitamin B5 +12.3%
Contains more Folate +215.5%
Contains more Choline +395.2%
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 Choline Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 2% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 6% 1%
Contains more Vitamin B6 +111.4%
Contains more Vitamin E +50%
Contains more Vitamin B1 +381.6%
Contains more Vitamin B2 +3700%
Contains more Vitamin B3 +300%
Contains more Vitamin B5 +12.3%
Contains more Folate +215.5%
Contains more Choline +395.2%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
1
:
4
Flour
Contains more Water +474.2%
Contains more Protein +284%
Contains more Fats +250%
Contains more Carbs +170.9%
Equal in Other - 0.46
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 +474.2%
Contains more Protein +284%
Contains more Fats +250%
Contains more Carbs +170.9%
Equal in Other - 0.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
2
:
1
Flour
Contains less Saturated Fat -50.3%
Contains more Polyunsaturated fat +443.4%
Equal in Monounsaturated Fat - 0.087
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains less Saturated Fat -50.3%
Contains more Polyunsaturated fat +443.4%
Equal in Monounsaturated Fat - 0.087

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rice Flour
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat 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 Rice Flour Opinion
Net carbs 27.77g 73.61g Flour
Protein 2.69g 10.33g Flour
Fats 0.28g 0.98g Flour
Carbs 28.17g 76.31g Flour
Calories 130kcal 364kcal Flour
Sugar 0.05g 0.27g Rice
Fiber 0.4g 2.7g Flour
Calcium 10mg 15mg Flour
Iron 1.2mg 4.64mg Flour
Magnesium 12mg 22mg Flour
Phosphorus 43mg 108mg Flour
Potassium 35mg 107mg Flour
Sodium 1mg 2mg Rice
Zinc 0.49mg 0.7mg Flour
Copper 0.069mg 0.144mg Flour
Manganese 0.472mg 0.682mg Flour
Selenium 7.5µg 33.9µg Flour
Vitamin E 0.04mg 0.06mg Flour
Vitamin B1 0.163mg 0.785mg Flour
Vitamin B2 0.013mg 0.494mg Flour
Vitamin B3 1.476mg 5.904mg Flour
Vitamin B5 0.39mg 0.438mg Flour
Vitamin B6 0.093mg 0.044mg Rice
Folate 58µg 183µg Flour
Choline 2.1mg 10.4mg Flour
Vitamin K 0µg 0.3µg Flour
Tryptophan 0.031mg 0.127mg Flour
Threonine 0.096mg 0.281mg Flour
Isoleucine 0.116mg 0.357mg Flour
Leucine 0.222mg 0.71mg Flour
Lysine 0.097mg 0.228mg Flour
Methionine 0.063mg 0.183mg Flour
Phenylalanine 0.144mg 0.52mg Flour
Valine 0.164mg 0.415mg Flour
Histidine 0.063mg 0.23mg Flour
Saturated Fat 0.077g 0.155g Rice
Monounsaturated Fat 0.088g 0.087g Rice
Polyunsaturated fat 0.076g 0.413g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
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
12%
Rice
46%
Flour
Minerals Daily Need Coverage Score
22%
Rice
59%
Flour

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 0.22g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.078g)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 12)
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.