Brown Rice vs. Flour
Nutrition comparison of Cooked Brown Rice and Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and flour:
- Both brown rice and flour are high in calories.
- Brown rice has more Vitamin B6, however, flour contains more folate.
- Flour is a great source of dietary fiber and protein.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Flour (Wheat flour, white, all-purpose, unenriched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown rice and flour are high in calories. Flour has 196% more calories than brown rice - brown rice has 123 calories per 100 grams and flour has 364 calories.
For macronutrient ratios, brown rice is heavier in fat and similar to flour for protein and carbs. Brown rice has a macronutrient ratio of 9:84:7 and for flour, 12:86:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Flour | |
|---|---|---|
| Protein | 9% | 12% |
| Carbohydrates | 84% | 86% |
| Fat | 7% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Flour is high in carbohydrates and brown rice has 66% less carbohydrates than flour - brown rice has 25.6g of total carbs per 100 grams and flour has 76.3g of carbohydrates.
dietary fiber
Flour is a great source of dietary fiber and it has 69% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and flour has 2.7g of dietary fiber.
sugar
Brown rice and flour contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and flour has 0.27g of sugar.
Protein
protein
Flour is a great source of protein and it has 277% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and flour has 10.3g of protein.
Fat
saturated fat
Both brown rice and flour are low in saturated fat - brown rice has 0.26g of saturated fat per 100 grams and flour has 0.16g of saturated fat.
Vitamins
Vitamin E
Brown rice and flour contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and flour has 0.06mg of Vitamin E.
Vitamin K
Brown rice and flour contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and flour has 0.3ug of Vitamin K.
The B Vitamins
Brown rice has more Vitamin B6, however, flour contains more folate. Both brown rice and flour contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Brown Rice | Flour | |
|---|---|---|
| Thiamin | 0.178 MG | 0.12 MG |
| Riboflavin | 0.069 MG | 0.04 MG |
| Niacin | 2.561 MG | 1.25 MG |
| Pantothenic acid | 0.38 MG | 0.438 MG |
| Vitamin B6 | 0.123 MG | 0.044 MG |
| Folate | 9 UG | 26 UG |
Minerals
calcium
Flour has 400% more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and flour has 15mg of calcium.
iron
Flour has 109% more iron than brown rice - brown rice has 0.56mg of iron per 100 grams and flour has 1.2mg of iron.
potassium
Brown rice and flour contain similar amounts of potassium - brown rice has 86mg of potassium per 100 grams and flour has 107mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both brown rice and flour contain significant amounts of alpha linoleic acid (ALA).
| Brown Rice | Flour | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.022 G |
| Total | 0.011 G | 0.022 G |
omega 6s
Comparing omega-6 fatty acids, both brown rice and flour contain significant amounts of linoleic acid.
| Brown Rice | Flour | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.391 G |
| Total | 0.359 G | 0.391 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Flour (Wheat flour, white, all-purpose, unenriched) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Flour g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brown rice or flour contain more calories in 100 grams?Both brown rice and flour are high in calories. Flour has 200% more calories than brown rice - brown rice has 123 calories in 100g and flour has 364 calories.
Does brown rice or flour have more carbohydrates?
By weight, flour is high in carbohydrates and brown rice has 70% fewer carbohydrates than flour - brown rice has 25.6g of carbs for 100g and flour has 76.3g of carbohydrates.