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  6. Flour vs. Brown rice

Flour vs. Brown rice — In-Depth Nutrition Comparison

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How are flour and brown rice different?

  • Flour is richer in selenium, iron, vitamin B1, folate, vitamin B2, and vitamin B3, while brown rice is higher in manganese and vitamin B6.
  • Flour covers your daily need for selenium, 51% more than brown rice.
  • Flour contains 20 times more folate than brown rice. Flour contains 183µg of folate, while brown rice contains 9µg.

Wheat flour, white, all-purpose, enriched, bleached and Rice, brown, long-grain, cooked types were used in this article.

Infographic

Flour vs Brown 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.
Flour
Flour
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +24.4%
Contains more IronIron +728.6%
Contains more CopperCopper +35.8%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +484.5%
Contains more MagnesiumMagnesium +77.3%
Contains more ManganeseManganese +42.8%
~equal in Zinc ~0.71mg
~equal in Phosphorus ~103mg

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
Flour
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin B1Vitamin B1 +341%
Contains more Vitamin B2Vitamin B2 +615.9%
Contains more Vitamin B3Vitamin B3 +130.5%
Contains more Vitamin B5Vitamin B5 +15.3%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +1933.3%
Contains more CholineCholine +13%
Contains more Vitamin EVitamin E +183.3%
Contains more Vitamin B6Vitamin B6 +179.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Brown rice DV% diff.
Vitamin B1 0.785mg 0.178mg 51%
Selenium 33.9µg 5.8µg 51%
Iron 4.64mg 0.56mg 51%
Folate 183µg 9µg 44%
Vitamin B2 0.494mg 0.069mg 33%
Vitamin B3 5.904mg 2.561mg 21%
Carbs 76.31g 25.58g 17%
Protein 10.33g 2.74g 15%
Manganese 0.682mg 0.974mg 13%
Calories 364kcal 123kcal 12%
Starch 24.79g 10%
Vitamin B6 0.044mg 0.123mg 6%
Fiber 2.7g 1.6g 4%
Copper 0.144mg 0.106mg 4%
Magnesium 22mg 39mg 4%
Vitamin B5 0.438mg 0.38mg 1%
Monounsaturated fat 0.087g 0.369g 1%
Phosphorus 108mg 103mg 1%
Vitamin E 0.06mg 0.17mg 1%
Potassium 107mg 86mg 1%
Calcium 15mg 3mg 1%
Fats 0.98g 0.97g 0%
Net carbs 73.61g 23.98g N/A
Sugar 0.27g 0.24g N/A
Zinc 0.7mg 0.71mg 0%
Sodium 2mg 4mg 0%
Vitamin K 0.3µg 0.2µg 0%
Choline 10.4mg 9.2mg 0%
Saturated fat 0.155g 0.26g 0%
Polyunsaturated fat 0.413g 0.366g 0%
Tryptophan 0.127mg 0.033mg 0%
Threonine 0.281mg 0.095mg 0%
Isoleucine 0.357mg 0.109mg 0%
Leucine 0.71mg 0.214mg 0%
Lysine 0.228mg 0.099mg 0%
Methionine 0.183mg 0.058mg 0%
Phenylalanine 0.52mg 0.133mg 0%
Valine 0.415mg 0.151mg 0%
Histidine 0.23mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
4
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +277%
Contains more CarbsCarbs +198.3%
Contains more WaterWater +489.5%
~equal in Fats ~0.97g
~equal in Other ~0.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -40.4%
Contains more Poly. FatPolyunsaturated fat +12.8%
Contains more Mono. FatMonounsaturated fat +324.1%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.