Flour vs. Rice — In-Depth Nutrition Comparison
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What are the main differences between flour and rice?
- Rice has less vitamin B1, selenium, iron, vitamin B2, folate, vitamin B3, phosphorus, fiber, manganese, and copper than flour.
- Flour's daily need coverage for vitamin B1 is 52% higher.
- Flour has 38 times more vitamin B2 than rice. Flour has 0.494mg of vitamin B2, while rice has 0.013mg.
- Rice has a lower glycemic index than flour.
We used Wheat flour, white, all-purpose, enriched, bleached and Rice, white, long-grain, regular, enriched, cooked types in this comparison.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
| Contains less SodiumSodium | -50% |
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.
| 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% |
| Contains more CholineCholine | +395.2% |
| Contains more Vitamin B6Vitamin B6 | +111.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.785mg | 0.163mg | 52% |
| Selenium | 33.9µg | 7.5µg | 48% |
| Iron | 4.64mg | 1.2mg | 43% |
| Vitamin B2 | 0.494mg | 0.013mg | 37% |
| Folate | 183µg | 58µg | 31% |
| Vitamin B3 | 5.904mg | 1.476mg | 28% |
| Carbs | 76.31g | 28.17g | 16% |
| Protein | 10.33g | 2.69g | 15% |
| Calories | 364kcal | 130kcal | 12% |
| Manganese | 0.682mg | 0.472mg | 9% |
| Fiber | 2.7g | 0.4g | 9% |
| Phosphorus | 108mg | 43mg | 9% |
| Copper | 0.144mg | 0.069mg | 8% |
| Vitamin B6 | 0.044mg | 0.093mg | 4% |
| Choline | 10.4mg | 2.1mg | 2% |
| Magnesium | 22mg | 12mg | 2% |
| Potassium | 107mg | 35mg | 2% |
| Zinc | 0.7mg | 0.49mg | 2% |
| Polyunsaturated fat | 0.413g | 0.076g | 2% |
| Calcium | 15mg | 10mg | 1% |
| Vitamin B5 | 0.438mg | 0.39mg | 1% |
| Fats | 0.98g | 0.28g | 1% |
| Net carbs | 73.61g | 27.77g | N/A |
| Sugar | 0.27g | 0.05g | N/A |
| Sodium | 2mg | 1mg | 0% |
| Vitamin E | 0.06mg | 0.04mg | 0% |
| Vitamin K | 0.3µg | 0µg | 0% |
| Saturated fat | 0.155g | 0.077g | 0% |
| Monounsaturated fat | 0.087g | 0.088g | 0% |
| Tryptophan | 0.127mg | 0.031mg | 0% |
| Threonine | 0.281mg | 0.096mg | 0% |
| Isoleucine | 0.357mg | 0.116mg | 0% |
| Leucine | 0.71mg | 0.222mg | 0% |
| Lysine | 0.228mg | 0.097mg | 0% |
| Methionine | 0.183mg | 0.063mg | 0% |
| Phenylalanine | 0.52mg | 0.144mg | 0% |
| Valine | 0.415mg | 0.164mg | 0% |
| Histidine | 0.23mg | 0.063mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +284% |
| Contains more FatsFats | +250% |
| Contains more CarbsCarbs | +170.9% |
| Contains more WaterWater | +474.2% |
~equal in
Other
~0.42g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +443.4% |
| Contains less Sat. FatSaturated fat | -50.3% |
~equal in
Monounsaturated fat
~0.088g
