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Flour vs Glutinous rice - In-Depth Nutrition Comparison

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What are the main differences between Flour and Glutinous rice?

  • Glutinous rice has less Vitamin B1, Iron, Selenium, Folate, Vitamin B2, Vitamin B3, Manganese, Phosphorus, Copper, and Fiber than Flour.
  • Flour's daily need coverage for Vitamin B1 is 64% higher.
  • Flour has 183 times more Folate than Glutinous rice. Flour has 183µg of Folate, while Glutinous rice has 1µg.

We used Wheat flour, white, all-purpose, enriched, bleached and Rice, white, glutinous, unenriched, cooked types in this comparison.

Infographic

Flour vs Glutinous 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 +650%
Contains more Iron +3214.3%
Contains more Magnesium +340%
Contains more Phosphorus +1250%
Contains more Potassium +970%
Contains less Sodium -60%
Contains more Zinc +70.7%
Contains more Copper +193.9%
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% 6% 4% 4% 1% 1% 12% 17%
Contains more Calcium +650%
Contains more Iron +3214.3%
Contains more Magnesium +340%
Contains more Phosphorus +1250%
Contains more Potassium +970%
Contains less Sodium -60%
Contains more Zinc +70.7%
Contains more Copper +193.9%

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
8
:
Contains more Vitamin E +50%
Contains more Vitamin B1 +3825%
Contains more Vitamin B2 +3700%
Contains more Vitamin B3 +1935.9%
Contains more Vitamin B5 +103.7%
Contains more Vitamin B6 +69.2%
Contains more Folate +18200%
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 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% 1% 0% 0% 5% 3% 6% 13% 6% 1% 0% 0%
Contains more Vitamin E +50%
Contains more Vitamin B1 +3825%
Contains more Vitamin B2 +3700%
Contains more Vitamin B3 +1935.9%
Contains more Vitamin B5 +103.7%
Contains more Vitamin B6 +69.2%
Contains more Folate +18200%
Contains more Vitamin K +∞%

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 Glutinous rice
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium 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 Flour Glutinous rice Opinion
Net carbs 73.61g 20.09g Flour
Protein 10.33g 2.02g Flour
Fats 0.98g 0.19g Flour
Carbs 76.31g 21.09g Flour
Calories 364kcal 97kcal Flour
Starch g g
Fructose g g
Sugar 0.27g 0.05g Glutinous rice
Fiber 2.7g 1g Flour
Calcium 15mg 2mg Flour
Iron 4.64mg 0.14mg Flour
Magnesium 22mg 5mg Flour
Phosphorus 108mg 8mg Flour
Potassium 107mg 10mg Flour
Sodium 2mg 5mg Flour
Zinc 0.7mg 0.41mg Flour
Copper 0.144mg 0.049mg Flour
Vitamin A 0IU 0IU
Vitamin E 0.06mg 0.04mg Flour
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.785mg 0.02mg Flour
Vitamin B2 0.494mg 0.013mg Flour
Vitamin B3 5.904mg 0.29mg Flour
Vitamin B5 0.438mg 0.215mg Flour
Vitamin B6 0.044mg 0.026mg Flour
Folate 183µg 1µg Flour
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 0µg Flour
Tryptophan 0.127mg 0.023mg Flour
Threonine 0.281mg 0.072mg Flour
Isoleucine 0.357mg 0.087mg Flour
Leucine 0.71mg 0.167mg Flour
Lysine 0.228mg 0.073mg Flour
Methionine 0.183mg 0.047mg Flour
Phenylalanine 0.52mg 0.108mg Flour
Valine 0.415mg 0.123mg Flour
Histidine 0.23mg 0.047mg Flour
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.155g 0.039g Glutinous rice
Monounsaturated Fat 0.087g 0.07g Flour
Polyunsaturated fat 0.413g 0.069g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Glutinous 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
3
Glutinous rice
Mineral Summary Score
40
Flour
5
Glutinous 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
12%
Glutinous rice
Carbohydrates
76%
Flour
21%
Glutinous rice
Fats
5%
Flour
1%
Glutinous rice

Comparison summary

Which food is lower in Sugar?
Glutinous rice
Glutinous rice is lower in Sugar (difference - 0.22g)
Which food is lower in Saturated Fat?
Glutinous rice
Glutinous rice is lower in Saturated Fat (difference - 0.116g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Flour
Flour is lower in glycemic index (difference - 26)
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

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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.