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Wheat flour, whole-grain vs. Rice — In-Depth Nutrition Comparison

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A recap on differences between Wheat flour, whole-grain and Rice

  • Rice has less Manganese, Selenium, Phosphorus, Fiber, Copper, Iron, Magnesium, Vitamin B1, Vitamin B6, and Vitamin B3.
  • Wheat flour, whole-grain covers your daily Manganese needs 156% more than Rice.
  • Rice contains 27 times less Fiber than Wheat flour, whole-grain. Wheat flour, whole-grain contains 10.7g of Fiber, while Rice contains 0.4g.

Food varieties used in this article are Wheat flour, whole-grain and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Wheat flour, whole-grain 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 98% 10% 32% 135% 137% 71% 153% 0.26% 530% 337%
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% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +1041.7%
Contains more CalciumCalcium +240%
Contains more PotassiumPotassium +937.1%
Contains more IronIron +200%
Contains more CopperCopper +494.2%
Contains more ZincZinc +430.6%
Contains more PhosphorusPhosphorus +730.2%
Contains more ManganeseManganese +761.7%
Contains more SeleniumSelenium +724%
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.
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% 0.54% 14% 0% 126% 38% 93% 36% 94% 0% 4.8% 33% 17%
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% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +1675%
Contains more Vitamin B1Vitamin B1 +208%
Contains more Vitamin B2Vitamin B2 +1169.2%
Contains more Vitamin B3Vitamin B3 +235.8%
Contains more Vitamin B5Vitamin B5 +54.6%
Contains more Vitamin B6Vitamin B6 +337.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +1385.7%
Contains more FolateFolate +31.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 3% 72% 11%
Protein: 13.21 g
Fats: 2.5 g
Carbs: 71.97 g
Water: 10.74 g
Other: 1.58 g
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 +391.1%
Contains more FatsFats +792.9%
Contains more CarbsCarbs +155.5%
Contains more OtherOther +276.2%
Contains more WaterWater +537.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 15% 62%
Saturated Fat: Sat. Fat 0.43 g
Monounsaturated Fat: Mono. Fat 0.283 g
Polyunsaturated fat: Poly. Fat 1.167 g
Rice
1
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 Mono. FatMonounsaturated Fat +221.6%
Contains more Poly. FatPolyunsaturated fat +1435.5%
Contains less Sat. FatSaturated Fat -82.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat flour, whole-grain Rice
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat flour, whole-grain Rice Opinion
Calories 340kcal 130kcal Wheat flour, whole-grain
Protein 13.21g 2.69g Wheat flour, whole-grain
Fats 2.5g 0.28g Wheat flour, whole-grain
Net carbs 61.27g 27.77g Wheat flour, whole-grain
Carbs 71.97g 28.17g Wheat flour, whole-grain
Magnesium 137mg 12mg Wheat flour, whole-grain
Calcium 34mg 10mg Wheat flour, whole-grain
Potassium 363mg 35mg Wheat flour, whole-grain
Iron 3.6mg 1.2mg Wheat flour, whole-grain
Sugar 0.41g 0.05g Rice
Fiber 10.7g 0.4g Wheat flour, whole-grain
Copper 0.41mg 0.069mg Wheat flour, whole-grain
Zinc 2.6mg 0.49mg Wheat flour, whole-grain
Starch 57.77g Wheat flour, whole-grain
Phosphorus 357mg 43mg Wheat flour, whole-grain
Sodium 2mg 1mg Rice
Vitamin A 9IU 0IU Wheat flour, whole-grain
Vitamin E 0.71mg 0.04mg Wheat flour, whole-grain
Manganese 4.067mg 0.472mg Wheat flour, whole-grain
Selenium 61.8µg 7.5µg Wheat flour, whole-grain
Vitamin B1 0.502mg 0.163mg Wheat flour, whole-grain
Vitamin B2 0.165mg 0.013mg Wheat flour, whole-grain
Vitamin B3 4.957mg 1.476mg Wheat flour, whole-grain
Vitamin B5 0.603mg 0.39mg Wheat flour, whole-grain
Vitamin B6 0.407mg 0.093mg Wheat flour, whole-grain
Vitamin K 1.9µg 0µg Wheat flour, whole-grain
Folate 44µg 58µg Rice
Choline 31.2mg 2.1mg Wheat flour, whole-grain
Saturated Fat 0.43g 0.077g Rice
Monounsaturated Fat 0.283g 0.088g Wheat flour, whole-grain
Polyunsaturated fat 1.167g 0.076g Wheat flour, whole-grain
Tryptophan 0.174mg 0.031mg Wheat flour, whole-grain
Threonine 0.367mg 0.096mg Wheat flour, whole-grain
Isoleucine 0.443mg 0.116mg Wheat flour, whole-grain
Leucine 0.898mg 0.222mg Wheat flour, whole-grain
Lysine 0.359mg 0.097mg Wheat flour, whole-grain
Methionine 0.228mg 0.063mg Wheat flour, whole-grain
Phenylalanine 0.682mg 0.144mg Wheat flour, whole-grain
Valine 0.564mg 0.164mg Wheat flour, whole-grain
Histidine 0.357mg 0.063mg Wheat flour, whole-grain
Fructose 0.05g Wheat flour, whole-grain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat flour, whole-grain Rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
35%
Wheat flour, whole-grain
12%
Rice
Minerals Daily Need Coverage Score
150%
Wheat flour, whole-grain
22%
Rice

Comparison summary

Which food is lower in glycemic index?
Wheat flour, whole-grain
Wheat flour, whole-grain is lower in glycemic index (difference - 60)
Which food is cheaper?
Wheat flour, whole-grain
Wheat flour, whole-grain is cheaper (difference - $1)
Which food is richer in minerals?
Wheat flour, whole-grain
Wheat flour, whole-grain is relatively richer in minerals
Which food is richer in vitamins?
Wheat flour, whole-grain
Wheat flour, whole-grain is relatively richer in vitamins
Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 0.36g)
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 - 0.353g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat flour, whole-grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168893/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.