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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.
  • 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

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flour
Flour
9
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%
Rice
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 7.5% 23% 13% 18% 0.13% 62% 41%
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.
Flour
Flour
8
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%
Rice
Rice
1
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% 0.8% 0% 5% 3% 7.5% 23% 21% 0% 0% 2.3% 1.1%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Rice 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%

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
Rice
Rice
1
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 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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Rice
Rice
2
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Poly. FatPolyunsaturated fat +443.4%
Contains less Sat. FatSaturated fat -50.3%
~equal in Monounsaturated fat ~0.088g

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. 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.