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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.

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Flour vs Arborio rice infographic
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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
Flour
7
:
Contains more Iron +217.8%
Contains more Calcium +1400%
Contains more Potassium +311.5%
Contains more Magnesium +175%
Contains more Copper +100%
Contains more Zinc +75%
Contains more Phosphorus +227.3%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 1% 3% 6% 24% 11% 15% 0%
Contains more Iron +217.8%
Contains more Calcium +1400%
Contains more Potassium +311.5%
Contains more Magnesium +175%
Contains more Copper +100%
Contains more Zinc +75%
Contains more Phosphorus +227.3%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 41% 4% 28% 24% 14% 0% 0% 45%
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 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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.