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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
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 ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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%

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
Calories 364kcal 123kcal Flour
Protein 10.33g 2.74g Flour
Fats 0.98g 0.97g Flour
Net carbs 73.61g 23.98g Flour
Carbs 76.31g 25.58g Flour
Magnesium 22mg 39mg Brown rice
Calcium 15mg 3mg Flour
Potassium 107mg 86mg Flour
Iron 4.64mg 0.56mg Flour
Sugar 0.27g 0.24g Brown rice
Fiber 2.7g 1.6g Flour
Copper 0.144mg 0.106mg Flour
Zinc 0.7mg 0.71mg Brown rice
Starch 24.79g Brown rice
Phosphorus 108mg 103mg Flour
Sodium 2mg 4mg Flour
Vitamin E 0.06mg 0.17mg Brown rice
Manganese 0.682mg 0.974mg Brown rice
Selenium 33.9µg 5.8µg Flour
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
Vitamin K 0.3µg 0.2µg Flour
Folate 183µg 9µg Flour
Choline 10.4mg 9.2mg Flour
Saturated Fat 0.155g 0.26g Flour
Monounsaturated Fat 0.087g 0.369g Brown rice
Polyunsaturated fat 0.413g 0.366g 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
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
46%
Flour
13%
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

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.