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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, protein, carbs, phosphorus, and fiber than flour.
  • Flour's daily need coverage for vitamin B1 is 52% higher.
  • Rice has a lower glycemic index than flour.

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Rice
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Flour
Flour
9
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 less SodiumSodium -50%
Contains more MagnesiumMagnesium +83.3%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +205.7%
Contains more IronIron +286.7%
Contains more CopperCopper +108.7%
Contains more ZincZinc +42.9%
Contains more PhosphorusPhosphorus +151.2%
Contains more ManganeseManganese +44.5%
Contains more SeleniumSelenium +352%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Rice
Rice
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Flour
Flour
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin B6Vitamin B6 +111.4%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +381.6%
Contains more Vitamin B2Vitamin B2 +3700%
Contains more Vitamin B3Vitamin B3 +300%
Contains more Vitamin B5Vitamin B5 +12.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +215.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice Flour DV% diff.
Vitamin B1 0.163mg 0.785mg 52%
Selenium 7.5µg 33.9µg 48%
Iron 1.2mg 4.64mg 43%
Vitamin B2 0.013mg 0.494mg 37%
Folate 58µg 183µg 31%
Vitamin B3 1.476mg 5.904mg 28%
Carbs 28.17g 76.31g 16%
Protein 2.69g 10.33g 15%
Calories 130kcal 364kcal 12%
Fiber 0.4g 2.7g 9%
Phosphorus 43mg 108mg 9%
Manganese 0.472mg 0.682mg 9%
Copper 0.069mg 0.144mg 8%
Vitamin B6 0.093mg 0.044mg 4%
Magnesium 12mg 22mg 2%
Potassium 35mg 107mg 2%
Zinc 0.49mg 0.7mg 2%
Choline 2.1mg 10.4mg 2%
Polyunsaturated fat 0.076g 0.413g 2%
Fats 0.28g 0.98g 1%
Calcium 10mg 15mg 1%
Vitamin B5 0.39mg 0.438mg 1%
Protein per 100 calories 2.1g 2.8g N/A
Calories per 10 g protein 483kcal 352kcal N/A
Weight per 100 calories 77g 27g N/A
Net carbs 27.77g 73.61g N/A
Sugar 0.05g 0.27g N/A
Sodium 1mg 2mg 0%
Vitamin E 0.04mg 0.06mg 0%
Vitamin K 0µg 0.3µg 0%
Saturated fat 0.077g 0.155g 0%
Monounsaturated fat 0.088g 0.087g 0%
Tryptophan 0.031mg 0.127mg 0%
Threonine 0.096mg 0.281mg 0%
Isoleucine 0.116mg 0.357mg 0%
Leucine 0.222mg 0.71mg 0%
Lysine 0.097mg 0.228mg 0%
Methionine 0.063mg 0.183mg 0%
Phenylalanine 0.144mg 0.52mg 0%
Valine 0.164mg 0.415mg 0%
Histidine 0.063mg 0.23mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
2
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Flour
Flour
1
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 less Sat. FatSaturated fat -50.3%
Contains more Poly. FatPolyunsaturated fat +443.4%
~equal in Monounsaturated fat ~0.087g

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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.