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  6. Wheat flour, whole-grain vs. Rice flour, white, unenriched

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

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Differences between wheat flour, whole-grain and rice flour, white, unenriched

  • Wheat flour, whole-grain is higher than rice flour, white, unenriched in manganese, selenium, iron, phosphorus, fiber, copper, vitamin B1, magnesium, zinc, and vitamin B3.
  • Wheat flour, whole-grain's daily need coverage for manganese is 125% higher.
  • Wheat flour, whole-grain has 10 times more iron than rice flour, white, unenriched. While wheat flour, whole-grain has 3.6mg of iron, rice flour, white, unenriched has only 0.35mg.

The food types used in this comparison are Wheat flour, whole-grain and Rice flour, white, unenriched.

Infographic

Wheat flour, whole-grain vs Rice flour, white, unenriched 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 3% 6.7% 13% 43% 22% 42% 0% 157% 82%
Contains more MagnesiumMagnesium +291.4%
Contains more CalciumCalcium +240%
Contains more PotassiumPotassium +377.6%
Contains more IronIron +928.6%
Contains more CopperCopper +215.4%
Contains more ZincZinc +225%
Contains more PhosphorusPhosphorus +264.3%
Contains more ManganeseManganese +238.9%
Contains more SeleniumSelenium +309.3%
Contains less SodiumSodium -100%

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% 14% 0% 126% 38% 93% 36% 94% 0% 4.8% 33% 17%
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% 2.2% 0% 35% 4.8% 49% 49% 101% 0% 0% 3% 3.2%
Contains more Vitamin EVitamin E +545.5%
Contains more Vitamin B1Vitamin B1 +263.8%
Contains more Vitamin B2Vitamin B2 +685.7%
Contains more Vitamin B3Vitamin B3 +91.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1000%
Contains more CholineCholine +437.9%
Contains more Vitamin B5Vitamin B5 +35.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.436mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat flour, whole-grain Rice flour, white, unenriched DV% diff.
Manganese 4.067mg 1.2mg 125%
Selenium 61.8µg 15.1µg 85%
Iron 3.6mg 0.35mg 41%
Phosphorus 357mg 98mg 37%
Fiber 10.7g 2.4g 33%
Copper 0.41mg 0.13mg 31%
Vitamin B1 0.502mg 0.138mg 30%
Starch 57.77g 24%
Magnesium 137mg 35mg 24%
Zinc 2.6mg 0.8mg 16%
Vitamin B3 4.957mg 2.59mg 15%
Protein 13.21g 5.95g 15%
Vitamin B2 0.165mg 0.021mg 11%
Folate 44µg 4µg 10%
Potassium 363mg 76mg 8%
Choline 31.2mg 5.8mg 5%
Polyunsaturated fat 1.167g 0.379g 5%
Vitamin E 0.71mg 0.11mg 4%
Vitamin B5 0.603mg 0.819mg 4%
Carbs 71.97g 80.13g 3%
Vitamin K 1.9µg 0µg 2%
Calcium 34mg 10mg 2%
Fats 2.5g 1.42g 2%
Vitamin B6 0.407mg 0.436mg 2%
Calories 340kcal 366kcal 1%
Net carbs 61.27g 77.73g N/A
Sugar 0.41g 0.12g N/A
Sodium 2mg 0mg 0%
Saturated fat 0.43g 0.386g 0%
Monounsaturated fat 0.283g 0.442g 0%
Tryptophan 0.174mg 0.072mg 0%
Threonine 0.367mg 0.21mg 0%
Isoleucine 0.443mg 0.244mg 0%
Leucine 0.898mg 0.488mg 0%
Lysine 0.359mg 0.207mg 0%
Methionine 0.228mg 0.144mg 0%
Phenylalanine 0.682mg 0.317mg 0%
Valine 0.564mg 0.348mg 0%
Histidine 0.357mg 0.149mg 0%
Fructose 0.05g 0%

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
6% 80% 12%
Protein: 5.95 g
Fats: 1.42 g
Carbs: 80.13 g
Water: 11.89 g
Other: 0.61 g
Contains more ProteinProtein +122%
Contains more FatsFats +76.1%
Contains more OtherOther +159%
Contains more CarbsCarbs +11.3%
Contains more WaterWater +10.7%

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
32% 37% 31%
Saturated fat: Sat. Fat 0.386 g
Monounsaturated fat: Mono. Fat 0.442 g
Polyunsaturated fat: Poly. Fat 0.379 g
Contains more Poly. FatPolyunsaturated fat +207.9%
Contains less Sat. FatSaturated fat -10.2%
Contains more Mono. FatMonounsaturated fat +56.2%

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 flour, white, unenriched - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169714/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.