Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Flour
  5. Compare
  6. Flour vs. Rice

Flour vs. Rice — In-Depth Nutrition Comparison

Compare

What are the main differences between flour and rice?

  • Rice has less vitamin B1, selenium, iron, vitamin B2, folate, vitamin B3, protein, carbs, phosphorus, and fiber than flour.
  • Flour's daily need coverage for vitamin B1 is 52% higher.
  • Flour has 38 times more vitamin B2 than rice. Flour has 0.494mg of vitamin B2, while rice has 0.013mg.
  • Rice has a lower glycemic index than flour.

We used Wheat flour, white, all-purpose, enriched, bleached and Rice, white, long-grain, regular, enriched, cooked types in this comparison.

Infographic

Flour vs Rice infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +83.3%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +205.7%
Contains more IronIron +286.7%
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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Flour
Flour
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Rice
Rice
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +381.6%
Contains more Vitamin B2Vitamin B2 +3700%
Contains more Vitamin B3Vitamin B3 +300%
Contains more Vitamin B5Vitamin B5 +12.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +215.5%
Contains more Vitamin B6Vitamin B6 +111.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Rice DV% diff.
Vitamin B1 0.785mg 0.163mg 52%
Selenium 33.9µg 7.5µg 48%
Iron 4.64mg 1.2mg 43%
Vitamin B2 0.494mg 0.013mg 37%
Folate 183µg 58µg 31%
Vitamin B3 5.904mg 1.476mg 28%
Carbs 76.31g 28.17g 16%
Protein 10.33g 2.69g 15%
Calories 364kcal 130kcal 12%
Fiber 2.7g 0.4g 9%
Phosphorus 108mg 43mg 9%
Manganese 0.682mg 0.472mg 9%
Copper 0.144mg 0.069mg 8%
Vitamin B6 0.044mg 0.093mg 4%
Magnesium 22mg 12mg 2%
Potassium 107mg 35mg 2%
Zinc 0.7mg 0.49mg 2%
Choline 10.4mg 2.1mg 2%
Polyunsaturated fat 0.413g 0.076g 2%
Fats 0.98g 0.28g 1%
Calcium 15mg 10mg 1%
Vitamin B5 0.438mg 0.39mg 1%
Protein per 100 calories 2.8g 2.1g N/A
Calories per 10 g protein 352kcal 483kcal N/A
Weight per 100 calories 27g 77g N/A
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
3
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%

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

People also compare

Flour
Flour vs Dough
Dough
Flour
Flour vs Sugar
Sugar
Flour
Flour vs Butter
Butter
Rice
Rice vs Brown rice
Brown rice
Rice
Rice vs Corn raw
Corn raw
Rice
Rice vs Wheat
Wheat

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/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.