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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" charts 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 more Manganese +91%
Contains more Selenium +352%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
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 more Manganese +91%
Contains more Selenium +352%
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" charts 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +337.7%
Contains more Fats +415.8%
Contains more Carbs +165.6%
Contains more Other +142.1%
Contains more Water +474.9%
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more Protein +337.7%
Contains more Fats +415.8%
Contains more Carbs +165.6%
Contains more Other +142.1%
Contains more Water +474.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +726%
Contains less Saturated Fat -67.1%
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +726%
Contains less Saturated Fat -67.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Sugar 0.27g Arborio rice
Fiber 2.7g 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
Manganese 0.682mg 0.357mg Flour
Selenium 33.9µg 7.5µg Flour
Vitamin E 0.06mg Flour
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 K 0.3µg 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
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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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
50%
Flour
13%
Arborio rice
Minerals Daily Need Coverage Score
59%
Flour
20%
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

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. 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.