Rice Milk vs. Wheat Flour
Nutrition comparison of Rice Milk and Wheat Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
rice milk
versus
wheat flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in rice milk and wheat flour:
- Rice milk is an excellent source of calcium.
- Wheat flour has 16 times less sugar than rice milk.
- Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and folate, however, rice milk contains more Vitamin B12.
- Wheat flour is a great source of dietary fiber and protein.
- Wheat flour is an excellent source of iron.
USDA sources for nutritional information: Rice Milk (Beverages, rice milk, unsweetened) and Wheat Flour (Wheat flour, white, bread, enriched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat flour is high in calories and rice milk has 87% less calories than wheat flour - wheat flour has 361 calories per 100 grams and rice milk has 47 calories.
For macronutrient ratios, rice milk is lighter in protein, heavier in fat and similar to wheat flour for carbs. Rice milk has a macronutrient ratio of 3:79:19 and for wheat flour, 14:82:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Rice Milk | Wheat Flour | |
|---|---|---|
| Protein | 3% | 14% |
| Carbohydrates | 79% | 82% |
| Fat | 19% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and rice milk has 87% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and rice milk has 9.2g of carbohydrates.
dietary fiber
Wheat flour is a great source of dietary fiber and it has 700% more dietary fiber than rice milk - wheat flour has 2.4g of dietary fiber per 100 grams and rice milk has 0.3g of dietary fiber.
sugar
Wheat flour has 16 times less sugar than rice milk - wheat flour has 0.31g of sugar per 100 grams and rice milk has 5.3g of sugar.
Protein
protein
Wheat flour is a great source of protein and it has 41 times more protein than rice milk - wheat flour has 12g of protein per 100 grams and rice milk has 0.28g of protein.
Fat
saturated fat
Both wheat flour and rice milk are low in saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and rice milk does not contain significant amounts.
Vitamins
Vitamin A
Rice milk has more Vitamin A than wheat flour - rice milk has 63ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin D
Rice milk has more Vitamin D than wheat flour - rice milk has 42iu of Vitamin D per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Wheat flour and rice milk contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and rice milk has 0.47mg of Vitamin E.
Vitamin K
Wheat flour and rice milk contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and rice milk has 0.2ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and folate, however, rice milk contains more Vitamin B12. Both rice milk and wheat flour contain significant amounts of Vitamin B6.
| Rice Milk | Wheat Flour | |
|---|---|---|
| Thiamin | 0.027 MG | 0.812 MG |
| Riboflavin | 0.142 MG | 0.512 MG |
| Niacin | 0.39 MG | 7.554 MG |
| Pantothenic acid | 0.146 MG | 0.438 MG |
| Vitamin B6 | 0.039 MG | 0.037 MG |
| Folate | 2 UG | 183 UG |
| Vitamin B12 | 0.63 UG | ~ |
Minerals
calcium
Rice milk is an excellent source of calcium and it has 687% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and rice milk has 118mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 21 times more iron than rice milk - wheat flour has 4.4mg of iron per 100 grams and rice milk has 0.2mg of iron.
potassium
Wheat flour has 270% more potassium than rice milk - wheat flour has 100mg of potassium per 100 grams and rice milk has 27mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat flour has more alpha linoleic acid (ALA) than rice milk per 100 grams.
| Rice Milk | Wheat Flour | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.043 G |
| Total | 0.008 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, wheat flour has more linoleic acid than rice milk per 100 grams.
| Rice Milk | Wheat Flour | |
|---|---|---|
| linoleic acid | 0.305 G | 0.685 G |
| Total | 0.305 G | 0.685 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: Rice Milk (Beverages, rice milk, unsweetened) and Wheat Flour (Wheat flour, white, bread, enriched) .
Rice Milk g
()
|
Daily Values (%) |
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 wheat flour or rice milk contain more calories in 100 grams?Wheat flour is high in calories and rice milk has 90% less calories than wheat flour - wheat flour has 361 calories in 100g and rice milk has 47 calories.
Does wheat flour or rice milk have more carbohydrates?
By weight, wheat flour is high in carbohydrates and rice milk has 90% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and rice milk has 9.2g of carbohydrates.
Does wheat flour or rice milk contain more calcium?
Rice milk is a rich source of calcium and it has 690% more calcium than wheat flour - wheat flour has 15mg of calcium in 100 grams and rice milk has 118mg of calcium.
Does wheat flour or rice milk contain more iron?
Wheat flour is an abundant source of iron and it has 21 times more iron than rice milk - wheat flour has 4.4mg of iron in 100 grams and rice milk has 0.2mg of iron.