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.
- Rice has a lower glycemic index than flour.
We used Wheat flour, white, all-purpose, enriched, bleached and Rice, white, long-grain, regular, unenriched, cooked without salt types in this comparison.
Infographic
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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 more MagnesiumMagnesium | +83.3% |
| Contains more CalciumCalcium | +50% |
| Contains more PotassiumPotassium | +205.7% |
| Contains more IronIron | +2220% |
| Contains more CopperCopper | +108.7% |
| Contains more ZincZinc | +42.9% |
| Contains more PhosphorusPhosphorus | +151.2% |
| Contains more ManganeseManganese | +44.5% |
| Contains more SeleniumSelenium | +352% |
| Contains less SodiumSodium | -50% |
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.
| Contains more Vitamin EVitamin E | +50% |
| Contains more Vitamin B1Vitamin B1 | +3825% |
| Contains more Vitamin B2Vitamin B2 | +3700% |
| Contains more Vitamin B3Vitamin B3 | +1376% |
| Contains more Vitamin B5Vitamin B5 | +12.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +6000% |
| Contains more CholineCholine | +395.2% |
| Contains more Vitamin B6Vitamin B6 | +111.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +284% |
| Contains more FatsFats | +250% |
| Contains more CarbsCarbs | +170.9% |
| Contains more WaterWater | +474.2% |
~equal in
Other
~0.42g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +443.4% |
| Contains less Sat. FatSaturated fat | -50.3% |
~equal in
Monounsaturated fat
~0.088g
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B1 | 0.785mg | 0.02mg | 64% |
| Iron | 4.64mg | 0.2mg | 56% |
| Selenium | 33.9µg | 7.5µg | 48% |
| Folate | 183µg | 3µg | 45% |
| Vitamin B2 | 0.494mg | 0.013mg | 37% |
| Vitamin B3 | 5.904mg | 0.4mg | 34% |
| Carbs | 76.31g | 28.17g | 16% |
| Protein | 10.33g | 2.69g | 15% |
| Calories | 364kcal | 130kcal | 12% |
| Manganese | 0.682mg | 0.472mg | 9% |
| Fiber | 2.7g | 0.4g | 9% |
| Phosphorus | 108mg | 43mg | 9% |
| Copper | 0.144mg | 0.069mg | 8% |
| Vitamin B6 | 0.044mg | 0.093mg | 4% |
| Choline | 10.4mg | 2.1mg | 2% |
| Magnesium | 22mg | 12mg | 2% |
| Potassium | 107mg | 35mg | 2% |
| Zinc | 0.7mg | 0.49mg | 2% |
| Polyunsaturated fat | 0.413g | 0.076g | 2% |
| Calcium | 15mg | 10mg | 1% |
| Vitamin B5 | 0.438mg | 0.39mg | 1% |
| Fats | 0.98g | 0.28g | 1% |
| Net carbs | 73.61g | 27.77g | N/A |
| Sugar | 0.27g | 0.05g | N/A |
| Sodium | 2mg | 1mg | 0% |
| Vitamin E | 0.06mg | 0.04mg | 0% |
| Vitamin K | 0.3µg | 0µg | 0% |
| Saturated fat | 0.155g | 0.077g | 0% |
| Monounsaturated fat | 0.087g | 0.088g | 0% |
| Tryptophan | 0.127mg | 0.031mg | 0% |
| Threonine | 0.281mg | 0.096mg | 0% |
| Isoleucine | 0.357mg | 0.116mg | 0% |
| Leucine | 0.71mg | 0.222mg | 0% |
| Lysine | 0.228mg | 0.097mg | 0% |
| Methionine | 0.183mg | 0.063mg | 0% |
| Phenylalanine | 0.52mg | 0.144mg | 0% |
| Valine | 0.415mg | 0.164mg | 0% |
| Histidine | 0.23mg | 0.063mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
46%
5%
Minerals Daily Need Coverage Score
59%
18%
Comparison summary
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 0.22g)
Which food contains less Sodium?
Rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Rice is lower in Saturated fat (difference - 0.078g)
Which food is lower in glycemic index?
Rice is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Flour is relatively richer in minerals
Which food is richer in vitamins?
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($1)