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Flour vs Wild rice - In-Depth Nutrition Comparison

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How are Flour and Wild rice different?

  • Flour is higher in Selenium, Vitamin B1, Iron, and Folate, however Wild rice is richer in Zinc, Phosphorus, Copper, Magnesium, Manganese, and Vitamin B6.
  • Daily need coverage for Selenium from Flour is 57% higher.
  • Flour contains 7 times more Vitamin B1 than Wild rice. While Flour contains 0.785mg of Vitamin B1, Wild rice contains only 0.115mg.

Wheat flour, white, all-purpose, enriched, bleached and Wild rice, raw are the varieties used in this article.

Infographic

Flour vs Wild rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +136.7%
Contains less Sodium -71.4%
Contains more Calcium +40%
Contains more Potassium +299.1%
Contains more Magnesium +704.5%
Contains more Copper +263.9%
Contains more Zinc +751.4%
Contains more Phosphorus +300.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Contains more Iron +136.7%
Contains less Sodium -71.4%
Contains more Calcium +40%
Contains more Potassium +299.1%
Contains more Magnesium +704.5%
Contains more Copper +263.9%
Contains more Zinc +751.4%
Contains more Phosphorus +300.9%

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
3
:
Contains more Vitamin B1 +582.6%
Contains more Vitamin B2 +88.5%
Contains more Folate +92.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +1266.7%
Contains more Vitamin B3 +14%
Contains more Vitamin B5 +145.2%
Contains more Vitamin B6 +788.6%
Contains more Vitamin K +533.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
Contains more Vitamin B1 +582.6%
Contains more Vitamin B2 +88.5%
Contains more Folate +92.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +1266.7%
Contains more Vitamin B3 +14%
Contains more Vitamin B5 +145.2%
Contains more Vitamin B6 +788.6%
Contains more Vitamin K +533.3%

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 Wild rice
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flour Wild rice Opinion
Calories 364kcal 357kcal Flour
Protein 10.33g 14.73g Wild rice
Fats 0.98g 1.08g Wild rice
Vitamin C 0mg 0mg
Net carbs 73.61g 68.7g Flour
Carbs 76.31g 74.9g Flour
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 4.64mg 1.96mg Flour
Calcium 15mg 21mg Wild rice
Potassium 107mg 427mg Wild rice
Magnesium 22mg 177mg Wild rice
Sugar 0.27g 2.5g Flour
Fiber 2.7g 6.2g Wild rice
Copper 0.144mg 0.524mg Wild rice
Zinc 0.7mg 5.96mg Wild rice
Starch g g
Phosphorus 108mg 433mg Wild rice
Sodium 2mg 7mg Flour
Vitamin A 0IU 19IU Wild rice
Vitamin E 0.06mg 0.82mg Wild rice
Vitamin D 0µg 0µg
Vitamin B1 0.785mg 0.115mg Flour
Vitamin B2 0.494mg 0.262mg Flour
Vitamin B3 5.904mg 6.733mg Wild rice
Vitamin B5 0.438mg 1.074mg Wild rice
Vitamin B6 0.044mg 0.391mg Wild rice
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 1.9µg Wild rice
Folate 183µg 95µg Flour
Trans Fat g g
Saturated Fat 0.155g 0.156g Flour
Monounsaturated Fat 0.087g 0.159g Wild rice
Polyunsaturated fat 0.413g 0.676g Wild rice
Tryptophan 0.127mg 0.179mg Wild rice
Threonine 0.281mg 0.469mg Wild rice
Isoleucine 0.357mg 0.618mg Wild rice
Leucine 0.71mg 1.018mg Wild rice
Lysine 0.228mg 0.629mg Wild rice
Methionine 0.183mg 0.438mg Wild rice
Phenylalanine 0.52mg 0.721mg Wild rice
Valine 0.415mg 0.858mg Wild rice
Histidine 0.23mg 0.384mg Wild rice
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Wild rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
50
Flour
39
Wild rice
Mineral Summary Score
40
Flour
96
Wild rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
62%
Flour
88%
Wild rice
Carbohydrates
76%
Flour
75%
Wild rice
Fats
5%
Flour
5%
Wild rice

Comparison summary

Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 15)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1)
Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.001g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.