Wheat Flour vs. White Rice
Nutrition comparison of Wheat Flour and Cooked White Rice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
cooked
white rice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and white rice:
- Both white rice and wheat flour are high in calories.
- Wheat flour has more thiamin, riboflavin, niacin and folate.
- Wheat flour is a great source of dietary fiber and protein.
- Wheat flour is an excellent source of iron.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and White Rice (Rice, white, medium-grain, enriched, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and wheat flour are high in calories. Wheat flour has 178% more calories than white rice - white rice has 130 calories per 100 grams and wheat flour has 361 calories.
For macronutrient ratios, wheat flour is heavier in protein, lighter in carbs and similar to white rice for fat. Wheat flour has a macronutrient ratio of 14:82:4 and for white rice, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | White Rice | |
|---|---|---|
| Protein | 14% | 8% |
| Carbohydrates | 82% | 91% |
| Fat | 4% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and white rice has 61% less carbohydrates than wheat flour - white rice has 28.6g of total carbs per 100 grams and wheat flour has 72.5g of carbohydrates.
dietary fiber
Wheat flour is a great source of dietary fiber and it has 700% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and wheat flour has 2.4g of dietary fiber.
sugar
Wheat flour and white rice contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Wheat flour is a great source of protein and it has 403% more protein than white rice - white rice has 2.4g of protein per 100 grams and wheat flour has 12g of protein.
Fat
saturated fat
Both white rice and wheat flour are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and wheat flour has 0.24g of saturated fat.
Vitamins
Vitamin A
Wheat flour and white rice contain similar amounts of Vitamin A - wheat flour has 0.6ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Wheat flour has more Vitamin E than white rice - wheat flour has 0.4mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Wheat flour and white rice contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin and folate. Both wheat flour and white rice contain significant amounts of pantothenic acid and Vitamin B6.
| Wheat Flour | White Rice | |
|---|---|---|
| Thiamin | 0.812 MG | 0.167 MG |
| Riboflavin | 0.512 MG | 0.016 MG |
| Niacin | 7.554 MG | 1.835 MG |
| Pantothenic acid | 0.438 MG | 0.411 MG |
| Vitamin B6 | 0.037 MG | 0.05 MG |
| Folate | 183 UG | 58 UG |
Minerals
calcium
Wheat flour has 400% more calcium than white rice - white rice has 3mg of calcium per 100 grams and wheat flour has 15mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 196% more iron than white rice - white rice has 1.5mg of iron per 100 grams and wheat flour has 4.4mg of iron.
potassium
Wheat flour has 245% more potassium than white rice - white rice has 29mg of potassium per 100 grams and wheat flour has 100mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat flour has more alpha linoleic acid (ALA) than white rice per 100 grams.
| Wheat Flour | White Rice | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.01 G |
| Total | 0.043 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, wheat flour has more linoleic acid than white rice per 100 grams.
| Wheat Flour | White Rice | |
|---|---|---|
| linoleic acid | 0.685 G | 0.046 G |
| Total | 0.685 G | 0.046 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: Wheat Flour (Wheat flour, white, bread, enriched) and White Rice (Rice, white, medium-grain, enriched, cooked) .
Wheat Flour g
()
|
Daily Values (%) |
Cooked White Rice 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 white rice or wheat flour contain more calories in 100 grams?Both white rice and wheat flour are high in calories. Wheat flour has 180% more calories than white rice - white rice has 130 calories in 100g and wheat flour has 361 calories.
Does white rice or wheat flour have more carbohydrates?
By weight, wheat flour is high in carbohydrates and white rice has 60% fewer carbohydrates than wheat flour - white rice has 28.6g of carbs for 100g and wheat flour has 72.5g of carbohydrates.
Does white rice or wheat flour contain more iron?
Wheat flour is an abundant source of iron and it has 200% more iron than white rice - white rice has 1.5mg of iron in 100 grams and wheat flour has 4.4mg of iron.