Flour vs. Wild rice — In-Depth Nutrition Comparison
Compare
Significant differences between flour and wild rice
- Flour has more vitamin B1, selenium, iron, folate, vitamin B2, vitamin B3, manganese, and vitamin B5; however, wild rice is richer in vitamin B6 and zinc.
- Flour covers your daily vitamin B1 needs 61% more than wild rice.
- Wild rice has 42 times less selenium than flour. Flour has 33.9µg of selenium, while wild rice has 0.8µg.
- Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of wild rice is 57.
Specific food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Wild rice, cooked.
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.
| Contains more CalciumCalcium | +400% |
| Contains more IronIron | +673.3% |
| Contains more CopperCopper | +19% |
| Contains more PhosphorusPhosphorus | +31.7% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +141.8% |
| Contains more SeleniumSelenium | +4137.5% |
| Contains more MagnesiumMagnesium | +45.5% |
| Contains more ZincZinc | +91.4% |
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 B1Vitamin B1 | +1409.6% |
| Contains more Vitamin B2Vitamin B2 | +467.8% |
| Contains more Vitamin B3Vitamin B3 | +358.7% |
| Contains more Vitamin B5Vitamin B5 | +184.4% |
| Contains more FolateFolate | +603.8% |
| Contains more Vitamin EVitamin E | +300% |
| Contains more Vitamin B6Vitamin B6 | +206.8% |
| Contains more Vitamin KVitamin K | +66.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.785mg | 0.052mg | 61% |
| Selenium | 33.9µg | 0.8µg | 60% |
| Iron | 4.64mg | 0.6mg | 51% |
| Folate | 183µg | 26µg | 39% |
| Vitamin B2 | 0.494mg | 0.087mg | 31% |
| Vitamin B3 | 5.904mg | 1.287mg | 29% |
| Carbs | 76.31g | 21.34g | 18% |
| Manganese | 0.682mg | 0.282mg | 17% |
| Protein | 10.33g | 3.99g | 13% |
| Calories | 364kcal | 101kcal | 13% |
| Vitamin B6 | 0.044mg | 0.135mg | 7% |
| Zinc | 0.7mg | 1.34mg | 6% |
| Vitamin B5 | 0.438mg | 0.154mg | 6% |
| Fiber | 2.7g | 1.8g | 4% |
| Phosphorus | 108mg | 82mg | 4% |
| Copper | 0.144mg | 0.121mg | 3% |
| Magnesium | 22mg | 32mg | 2% |
| Polyunsaturated fat | 0.413g | 0.213g | 1% |
| Fats | 0.98g | 0.34g | 1% |
| Calcium | 15mg | 3mg | 1% |
| Vitamin E | 0.06mg | 0.24mg | 1% |
| Net carbs | 73.61g | 19.54g | N/A |
| Potassium | 107mg | 101mg | 0% |
| Sugar | 0.27g | 0.73g | N/A |
| Sodium | 2mg | 3mg | 0% |
| Vitamin K | 0.3µg | 0.5µg | 0% |
| Choline | 10.4mg | 10.2mg | 0% |
| Saturated fat | 0.155g | 0.049g | 0% |
| Monounsaturated fat | 0.087g | 0.05g | 0% |
| Tryptophan | 0.127mg | 0.049mg | 0% |
| Threonine | 0.281mg | 0.127mg | 0% |
| Isoleucine | 0.357mg | 0.167mg | 0% |
| Leucine | 0.71mg | 0.276mg | 0% |
| Lysine | 0.228mg | 0.17mg | 0% |
| Methionine | 0.183mg | 0.119mg | 0% |
| Phenylalanine | 0.52mg | 0.195mg | 0% |
| Valine | 0.415mg | 0.232mg | 0% |
| Histidine | 0.23mg | 0.104mg | 0% |
| Fructose | 0.2g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +158.9% |
| Contains more FatsFats | +188.2% |
| Contains more CarbsCarbs | +257.6% |
| Contains more OtherOther | +15% |
| Contains more WaterWater | +520.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +74% |
| Contains more Poly. FatPolyunsaturated fat | +93.9% |
| Contains less Sat. FatSaturated fat | -68.4% |
