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 of 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.
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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
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Calcium
+400%
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Iron
+728.6%
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Potassium
+24.4%
Contains
less
Sodium
-50%
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Copper
+35.8%
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Selenium
+484.5%
Contains
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Magnesium
+77.3%
Contains
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Manganese
+42.8%
Equal in Phosphorus - 103
Equal in Zinc - 0.71
Contains
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Calcium
+400%
Contains
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Iron
+728.6%
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Potassium
+24.4%
Contains
less
Sodium
-50%
Contains
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Copper
+35.8%
Contains
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Selenium
+484.5%
Contains
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Magnesium
+77.3%
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Manganese
+42.8%
Equal in Phosphorus - 103
Equal in Zinc - 0.71
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.
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Contains
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Vitamin B1
+341%
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Vitamin B2
+615.9%
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Vitamin B3
+130.5%
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Vitamin B5
+15.3%
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Folate
+1933.3%
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Vitamin K
+50%
Contains
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Vitamin E
+183.3%
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Vitamin B6
+179.5%
Contains
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Vitamin B1
+341%
Contains
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Vitamin B2
+615.9%
Contains
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Vitamin B3
+130.5%
Contains
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Vitamin B5
+15.3%
Contains
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Folate
+1933.3%
Contains
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Vitamin K
+50%
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Vitamin E
+183.3%
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Vitamin B6
+179.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+277%
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Carbs
+198.3%
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Water
+489.5%
Equal in Fats - 0.97
Equal in Other - 0.44
Protein:
10.33 g
Fats:
0.98 g
Carbs:
76.31 g
Water:
11.92 g
Other:
0.46 g
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
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Protein
+277%
Contains
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Carbs
+198.3%
Contains
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Water
+489.5%
Equal in Fats - 0.97
Equal in Other - 0.44
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-40.4%
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Polyunsaturated fat
+12.8%
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Monounsaturated Fat
+324.1%
Saturated Fat:
0.155 g
Monounsaturated Fat:
0.087 g
Polyunsaturated fat:
0.413 g
Saturated Fat:
0.26 g
Monounsaturated Fat:
0.369 g
Polyunsaturated fat:
0.366 g
Contains
less
Saturated Fat
-40.4%
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Polyunsaturated fat
+12.8%
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Monounsaturated Fat
+324.1%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in price |
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Rich in vitamins |
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Lower in Sugar |
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Lower in Glycemic Index |
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Lower in Cholesterol | Equal | ||
Rich in minerals | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 73.61g | 23.98g |
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Protein | 10.33g | 2.74g |
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Fats | 0.98g | 0.97g |
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Carbs | 76.31g | 25.58g |
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Calories | 364kcal | 123kcal |
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Starch | 24.79g |
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Sugar | 0.27g | 0.24g |
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Fiber | 2.7g | 1.6g |
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Calcium | 15mg | 3mg |
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Iron | 4.64mg | 0.56mg |
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Magnesium | 22mg | 39mg |
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Phosphorus | 108mg | 103mg |
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Potassium | 107mg | 86mg |
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Sodium | 2mg | 4mg |
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Zinc | 0.7mg | 0.71mg |
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Copper | 0.144mg | 0.106mg |
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Manganese | 0.682mg | 0.974mg |
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Selenium | 33.9µg | 5.8µg |
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Vitamin E | 0.06mg | 0.17mg |
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Vitamin B1 | 0.785mg | 0.178mg |
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Vitamin B2 | 0.494mg | 0.069mg |
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Vitamin B3 | 5.904mg | 2.561mg |
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Vitamin B5 | 0.438mg | 0.38mg |
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Vitamin B6 | 0.044mg | 0.123mg |
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Folate | 183µg | 9µg |
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Vitamin K | 0.3µg | 0.2µg |
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Tryptophan | 0.127mg | 0.033mg |
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Threonine | 0.281mg | 0.095mg |
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Isoleucine | 0.357mg | 0.109mg |
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Leucine | 0.71mg | 0.214mg |
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Lysine | 0.228mg | 0.099mg |
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Methionine | 0.183mg | 0.058mg |
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Phenylalanine | 0.52mg | 0.133mg |
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Valine | 0.415mg | 0.151mg |
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Histidine | 0.23mg | 0.066mg |
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Saturated Fat | 0.155g | 0.26g |
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Monounsaturated Fat | 0.087g | 0.369g |
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Polyunsaturated fat | 0.413g | 0.366g |
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Omega-6 - Linoleic acid | 0.355g |
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Omega-3 - ALA | 0.011g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
50%

14%

Minerals Daily Need Coverage Score
59%

32%

Comparison summary
Which food contains less Sodium?

Flour contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?

Flour is lower in Saturated Fat (difference - 0.105g)
Which food is cheaper?

Flour is cheaper (difference - $1)
Which food is richer in vitamins?

Flour is relatively richer in vitamins
Which food is lower in Sugar?

Brown rice is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?

Brown rice is lower in glycemic index (difference - 6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.