Brown Rice vs. Whole Wheat Flour
Nutrition comparison of Cooked Brown Rice and Whole Wheat 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
whole wheat flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and whole wheat flour:
- Both whole wheat flour and brown rice are high in calories.
- Whole wheat flour has more riboflavin, niacin, pantothenic acid and folate.
- Whole wheat flour has signficantly more calcium than brown rice.
- Whole wheat flour is a great source of protein.
- Whole wheat flour is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat flour and brown rice are high in calories. Whole wheat flour has 170% more calories than brown rice - whole wheat flour has 332 calories per 100 grams and brown rice has 123 calories.
For macronutrient ratios, brown rice is similar to whole wheat flour for protein, carbs and fat. Brown rice has a macronutrient ratio of 9:84:7 and for whole wheat flour, 11:84:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Whole Wheat Flour | |
|---|---|---|
| Protein | 9% | 11% |
| Carbohydrates | 84% | 84% |
| Fat | 7% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and brown rice has 66% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and brown rice has 25.6g of carbohydrates.
dietary fiber
Whole wheat flour is an excellent source of dietary fiber and it has 719% more dietary fiber than brown rice - whole wheat flour has 13.1g of dietary fiber per 100 grams and brown rice has 1.6g of dietary fiber.
sugar
Whole wheat flour and brown rice contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and brown rice has 0.24g of sugar.
Protein
protein
Whole wheat flour is a great source of protein and it has 251% more protein than brown rice - whole wheat flour has 9.6g of protein per 100 grams and brown rice has 2.7g of protein.
Fat
saturated fat
Both whole wheat flour and brown rice are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and brown rice has 0.26g of saturated fat.
Vitamins
Vitamin A
Whole wheat flour and brown rice contain similar amounts of Vitamin A - whole wheat flour has 2.7ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Whole wheat flour and brown rice contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and brown rice has 0.17mg of Vitamin E.
Vitamin K
Whole wheat flour and brown rice contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and brown rice has 0.2ug of Vitamin K.
The B Vitamins
Whole wheat flour has more riboflavin, niacin, pantothenic acid and folate. Both brown rice and whole wheat flour contain significant amounts of thiamin and Vitamin B6.
| Brown Rice | Whole Wheat Flour | |
|---|---|---|
| Thiamin | 0.178 MG | 0.297 MG |
| Riboflavin | 0.069 MG | 0.188 MG |
| Niacin | 2.561 MG | 5.347 MG |
| Pantothenic acid | 0.38 MG | 1.011 MG |
| Vitamin B6 | 0.123 MG | 0.191 MG |
| Folate | 9 UG | 28 UG |
Minerals
calcium
Whole wheat flour has signficantly more calcium than brown rice - whole wheat flour has 33mg of calcium per 100 grams and brown rice has 3mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 563% more iron than brown rice - whole wheat flour has 3.7mg of iron per 100 grams and brown rice has 0.56mg of iron.
potassium
Whole wheat flour is an excellent source of potassium and it has 358% more potassium than brown rice - whole wheat flour has 394mg of potassium per 100 grams and brown rice has 86mg of potassium.
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 Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Whole Wheat 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 whole wheat flour or brown rice contain more calories in 100 grams?Both whole wheat flour and brown rice are high in calories. Whole wheat flour has 170% more calories than brown rice - whole wheat flour has 332 calories in 100g and brown rice has 123 calories.
Does whole wheat flour or brown rice have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and brown rice has 70% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and brown rice has 25.6g of carbohydrates.
Does whole wheat flour or brown rice contain more iron?
Whole wheat flour is an abundant source of iron and it has 560% more iron than brown rice - whole wheat flour has 3.7mg of iron in 100 grams and brown rice has 0.56mg of iron.
Does whole wheat flour or brown rice contain more potassium?
Whole wheat flour is a rich source of potassium and it has 360% more potassium than brown rice - whole wheat flour has 394mg of potassium in 100 grams and brown rice has 86mg of potassium.