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Flour vs Arborio rice - In-Depth Nutrition Comparison

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The main differences between Flour and Arborio rice

  • Arborio rice contains less Vitamin B1, Selenium, Iron, Vitamin B2, Folate, Vitamin B3, Manganese, Phosphorus, and Copper than Flour.
  • Daily need coverage for Vitamin B1 from Flour is 52% higher.
  • Arborio rice has 31 times less Vitamin B2 than Flour. Flour has 0.494mg of Vitamin B2, while Arborio rice has 0.016mg.

Food types used in this article are Wheat flour, white, all-purpose, enriched, bleached and Rice, white, short-grain, enriched, cooked.

Infographic

Flour vs Arborio rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1400%
Contains more Iron +217.8%
Contains more Magnesium +175%
Contains more Phosphorus +227.3%
Contains more Potassium +311.5%
Contains more Zinc +75%
Contains more Copper +100%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 55% 6% 15% 3% 0% 11% 24%
Contains more Calcium +1400%
Contains more Iron +217.8%
Contains more Magnesium +175%
Contains more Phosphorus +227.3%
Contains more Potassium +311.5%
Contains more Zinc +75%
Contains more Copper +100%
Contains less Sodium -100%

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
Flour
7
:
Contains more Vitamin B1 +378.7%
Contains more Vitamin B2 +2987.5%
Contains more Vitamin B3 +295.4%
Contains more Vitamin B5 +10.3%
Contains more Folate +210.2%
Contains more Vitamin B6 +34.1%
Equal in Vitamin B5 - 0.397
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin B1 +378.7%
Contains more Vitamin B2 +2987.5%
Contains more Vitamin B3 +295.4%
Contains more Vitamin B5 +10.3%
Contains more Folate +210.2%
Contains more Vitamin B6 +34.1%
Equal in Vitamin B5 - 0.397

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.
Flour Arborio rice
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Flour Arborio rice Opinion
Net carbs 73.61g 28.73g Flour
Protein 10.33g 2.36g Flour
Fats 0.98g 0.19g Flour
Carbs 76.31g 28.73g Flour
Calories 364kcal 130kcal Flour
Starch g g
Fructose g g
Sugar 0.27g g Arborio rice
Fiber 2.7g g Flour
Calcium 15mg 1mg Flour
Iron 4.64mg 1.46mg Flour
Magnesium 22mg 8mg Flour
Phosphorus 108mg 33mg Flour
Potassium 107mg 26mg Flour
Sodium 2mg 0mg Arborio rice
Zinc 0.7mg 0.4mg Flour
Copper 0.144mg 0.072mg Flour
Vitamin A 0IU 0IU
Vitamin E 0.06mg mg Flour
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.785mg 0.164mg Flour
Vitamin B2 0.494mg 0.016mg Flour
Vitamin B3 5.904mg 1.493mg Flour
Vitamin B5 0.438mg 0.397mg Flour
Vitamin B6 0.044mg 0.059mg Arborio rice
Folate 183µg 59µg Flour
Vitamin B12 0µg 0µg
Vitamin K 0.3µg µg Flour
Tryptophan 0.127mg 0.027mg Flour
Threonine 0.281mg 0.084mg Flour
Isoleucine 0.357mg 0.102mg Flour
Leucine 0.71mg 0.195mg Flour
Lysine 0.228mg 0.085mg Flour
Methionine 0.183mg 0.056mg Flour
Phenylalanine 0.52mg 0.126mg Flour
Valine 0.415mg 0.144mg Flour
Histidine 0.23mg 0.056mg Flour
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.155g 0.051g Arborio rice
Monounsaturated Fat 0.087g 0.058g Flour
Polyunsaturated fat 0.413g 0.05g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
50
Flour
13
Arborio rice
Mineral Summary Score
40
Flour
14
Arborio rice

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
62%
Flour
14%
Arborio rice
Carbohydrates
76%
Flour
29%
Arborio rice
Fats
5%
Flour
1%
Arborio rice

Comparison summary

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 is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.104g)
Which food is lower in glycemic index?
Arborio rice
Arborio rice is lower in glycemic index (difference - 3)
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

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.