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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, Iron, Selenium, Folate, Vitamin B2, Vitamin B3, Phosphorus, Fiber, Manganese, and Copper than Flour.
  • Flour's daily need coverage for Vitamin B1 is 64% higher.
  • Flour has 61 times more Folate than Rice. Flour has 183µg of Folate, while Rice has 3µg.

We used Wheat flour, white, all-purpose, enriched, bleached and Rice, white, long-grain, regular, unenriched, cooked without salt 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
Flour
7
:
1
Rice
Rice
Contains more Calcium +50%
Contains more Iron +2220%
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%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 8% 9% 19% 4% 1% 14% 24%
Contains more Calcium +50%
Contains more Iron +2220%
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
Flour
7
:
1
Rice
Rice
Contains more Vitamin E +50%
Contains more Vitamin B1 +3825%
Contains more Vitamin B2 +3700%
Contains more Vitamin B3 +1376%
Contains more Vitamin B5 +12.3%
Contains more Folate +6000%
Contains more Vitamin K +∞%
Contains more Vitamin B6 +111.4%
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%
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% 1% 0% 0% 5% 3% 8% 24% 22% 3% 0% 0%
Contains more Vitamin E +50%
Contains more Vitamin B1 +3825%
Contains more Vitamin B2 +3700%
Contains more Vitamin B3 +1376%
Contains more Vitamin B5 +12.3%
Contains more Folate +6000%
Contains more Vitamin K +∞%
Contains more Vitamin B6 +111.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
4
:
1
Rice
Rice
Contains more Protein +284%
Contains more Fats +250%
Contains more Carbs +170.9%
Contains more Water +474.2%
Equal in Other - 0.42
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +284%
Contains more Fats +250%
Contains more Carbs +170.9%
Contains more Water +474.2%
Equal in Other - 0.42

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
:
2
Rice
Rice
Contains more Polyunsaturated fat +443.4%
Contains less Saturated Fat -50.3%
Equal in Monounsaturated Fat - 0.088
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Polyunsaturated fat +443.4%
Contains less Saturated Fat -50.3%
Equal in Monounsaturated Fat - 0.088

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
Sugar 0.27g 0.05g Rice
Fiber 2.7g 0.4g Flour
Calcium 15mg 10mg Flour
Iron 4.64mg 0.2mg 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 E 0.06mg 0.04mg Flour
Vitamin B1 0.785mg 0.02mg Flour
Vitamin B2 0.494mg 0.013mg Flour
Vitamin B3 5.904mg 0.4mg Flour
Vitamin B5 0.438mg 0.39mg Flour
Vitamin B6 0.044mg 0.093mg Rice
Folate 183µg 3µg Flour
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
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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
50%
Flour
5%
Rice
Minerals Daily Need Coverage Score
40%
Flour
10%
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/169757/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.