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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 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.

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
7
:
3
Brown rice
Brown rice
Contains more Calcium +400%
Contains more Iron +728.6%
Contains more Potassium +24.4%
Contains less Sodium -50%
Contains more Copper +35.8%
Contains more Selenium +484.5%
Contains more Magnesium +77.3%
Contains more Manganese +42.8%
Equal in Phosphorus - 103
Equal in Zinc - 0.71
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +400%
Contains more Iron +728.6%
Contains more Potassium +24.4%
Contains less Sodium -50%
Contains more Copper +35.8%
Contains more Selenium +484.5%
Contains more Magnesium +77.3%
Contains more 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.
Flour
Flour
6
:
2
Brown rice
Brown rice
Contains more Vitamin B1 +341%
Contains more Vitamin B2 +615.9%
Contains more Vitamin B3 +130.5%
Contains more Vitamin B5 +15.3%
Contains more Folate +1933.3%
Contains more Vitamin K +50%
Contains more Vitamin E +183.3%
Contains more Vitamin B6 +179.5%
Flour
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%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin B1 +341%
Contains more Vitamin B2 +615.9%
Contains more Vitamin B3 +130.5%
Contains more Vitamin B5 +15.3%
Contains more Folate +1933.3%
Contains more Vitamin K +50%
Contains more Vitamin E +183.3%
Contains more Vitamin B6 +179.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
4
:
1
Brown rice
Brown rice
Contains more Protein +277%
Contains more Carbs +198.3%
Contains more Water +489.5%
Equal in Fats - 0.97
Equal in Other - 0.44
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Brown rice
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 Protein +277%
Contains more Carbs +198.3%
Contains more Water +489.5%
Equal in Fats - 0.97
Equal in Other - 0.44

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
2
:
1
Brown rice
Brown rice
Contains less Saturated Fat -40.4%
Contains more Polyunsaturated fat +12.8%
Contains more Monounsaturated Fat +324.1%
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -40.4%
Contains more Polyunsaturated fat +12.8%
Contains more 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.
Flour Brown rice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Brown rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Flour
14%
Brown rice
Minerals Daily Need Coverage Score
59%
Flour
32%
Brown rice

Comparison summary

Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.105g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Brown rice
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.

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. 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.