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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.

We used Wheat flour, white, all-purpose, enriched, bleached and Rice, white, long-grain, regular, enriched, cooked types in this comparison.

Infographic

Flour vs 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
Flour
7
:
1
Rice
Contains more Calcium +50%
Contains more Iron +286.7%
Contains more Magnesium +83.3%
Contains more Phosphorus +151.2%
Contains more Potassium +205.7%
Contains more Zinc +42.9%
Contains more Copper +108.7%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Contains more Calcium +50%
Contains more Iron +286.7%
Contains more Magnesium +83.3%
Contains more Phosphorus +151.2%
Contains more Potassium +205.7%
Contains more Zinc +42.9%
Contains more Copper +108.7%
Contains less Sodium -50%

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
:
1
Rice
Contains more Vitamin E +50%
Contains more Vitamin B1 +381.6%
Contains more Vitamin B2 +3700%
Contains more Vitamin B3 +300%
Contains more Vitamin B5 +12.3%
Contains more Folate +215.5%
Contains more Vitamin K +∞%
Contains more Vitamin B6 +111.4%
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% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin E +50%
Contains more Vitamin B1 +381.6%
Contains more Vitamin B2 +3700%
Contains more Vitamin B3 +300%
Contains more Vitamin B5 +12.3%
Contains more Folate +215.5%
Contains more Vitamin K +∞%
Contains more Vitamin B6 +111.4%

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 Rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat 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 Rice Opinion
Net carbs 73.61g 27.77g Flour
Protein 10.33g 2.69g Flour
Fats 0.98g 0.28g Flour
Carbs 76.31g 28.17g Flour
Calories 364kcal 130kcal Flour
Starch g g
Fructose g g
Sugar 0.27g 0.05g Rice
Fiber 2.7g 0.4g Flour
Calcium 15mg 10mg Flour
Iron 4.64mg 1.2mg Flour
Magnesium 22mg 12mg Flour
Phosphorus 108mg 43mg Flour
Potassium 107mg 35mg Flour
Sodium 2mg 1mg Rice
Zinc 0.7mg 0.49mg Flour
Copper 0.144mg 0.069mg 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 0.163mg Flour
Vitamin B2 0.494mg 0.013mg Flour
Vitamin B3 5.904mg 1.476mg Flour
Vitamin B5 0.438mg 0.39mg Flour
Vitamin B6 0.044mg 0.093mg Rice
Folate 183µg 58µg Flour
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 0µg Flour
Tryptophan 0.127mg 0.031mg Flour
Threonine 0.281mg 0.096mg Flour
Isoleucine 0.357mg 0.116mg Flour
Leucine 0.71mg 0.222mg Flour
Lysine 0.228mg 0.097mg Flour
Methionine 0.183mg 0.063mg Flour
Phenylalanine 0.52mg 0.144mg Flour
Valine 0.415mg 0.164mg Flour
Histidine 0.23mg 0.063mg Flour
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.155g 0.077g Rice
Monounsaturated Fat 0.087g 0.088g Rice
Polyunsaturated fat 0.413g 0.076g Flour

Which food is preferable for your diet?

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

People also compare

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
Rice
Mineral Summary Score
40
Flour
14
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
16%
Rice
Carbohydrates
76%
Flour
28%
Rice
Fats
5%
Flour
1%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 0.22g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.078g)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 12)
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.