Wheat Flour vs. Wild Rice

Nutrition comparison of Wheat Flour and Cooked Wild 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 wild rice (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in wheat flour and wild rice:

  • Both wheat flour and wild rice are high in calories.
  • Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and folate, however, wild rice contains more Vitamin B6.
  • Wheat flour is a great source of dietary fiber and protein.
  • Wheat flour is an excellent source of iron.
Detailed nutritional comparison of wheat flour and wild rice is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Wild Rice (Wild rice, cooked) . Have a correction or suggestions? Shoot us an email.

Image of Wheat Flour src
Image of Wild Rice src

Calories and Carbs

calories

Both wheat flour and wild rice are high in calories. Wheat flour has 257% more calories than wild rice - wheat flour has 361 calories per 100 grams and wild rice has 101 calories.

For macronutrient ratios, wheat flour is similar to wild rice for protein, carbs and fat. Wheat flour has a macronutrient ratio of 14:82:4 and for wild rice, 15:82:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Flour Wild Rice
Protein 14% 15%
Carbohydrates 82% 82%
Fat 4% 3%
Alcohol ~ ~

carbohydrates

Wheat flour is high in carbohydrates and wild rice has 71% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and wild rice has 21.3g of carbohydrates.

dietary fiber

Wheat flour is a great source of dietary fiber and it has 33% more dietary fiber than wild rice - wheat flour has 2.4g of dietary fiber per 100 grams and wild rice has 1.8g of dietary fiber.

sugar

Wheat flour and wild rice contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and wild rice has 0.73g of sugar.

Protein

protein

Wheat flour is a great source of protein and it has 200% more protein than wild rice - wheat flour has 12g of protein per 100 grams and wild rice has 4g of protein.

Fat

saturated fat

Both wheat flour and wild rice are low in saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and wild rice has 0.05g of saturated fat.

Vitamins

Vitamin A

Wild rice and wheat flour contain similar amounts of Vitamin A - wild rice has 0.9ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.

Vitamin E

Wheat flour and wild rice contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and wild rice has 0.24mg of Vitamin E.

Vitamin K

Wheat flour and wild rice contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and wild rice has 0.5ug of Vitamin K.

The B Vitamins

Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and folate, however, wild rice contains more Vitamin B6.

Wheat Flour Wild Rice
Thiamin 0.812 MG 0.052 MG
Riboflavin 0.512 MG 0.087 MG
Niacin 7.554 MG 1.287 MG
Pantothenic acid 0.438 MG 0.154 MG
Vitamin B6 0.037 MG 0.135 MG
Folate 183 UG 26 UG

Minerals

calcium

Wheat flour has 400% more calcium than wild rice - wheat flour has 15mg of calcium per 100 grams and wild rice has 3mg of calcium.

iron

Wheat flour is an excellent source of iron and it has 635% more iron than wild rice - wheat flour has 4.4mg of iron per 100 grams and wild rice has 0.6mg of iron.

potassium

Wheat flour and wild rice contain similar amounts of potassium - wheat flour has 100mg of potassium per 100 grams and wild rice has 101mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both wheat flour and wild rice contain significant amounts of lutein + zeaxanthin.

Wheat Flour Wild Rice
beta-carotene 1 UG 2 UG
lutein + zeaxanthin 79 UG 64 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, wild rice has more alpha linoleic acid (ALA) than wheat flour per 100 grams.

Wheat Flour Wild Rice
alpha linoleic acid 0.043 G 0.095 G
Total 0.043 G 0.095 G

omega 6s

Comparing omega-6 fatty acids, wheat flour has more linoleic acid than wild rice per 100 grams.

Wheat Flour Wild Rice
linoleic acid 0.685 G 0.119 G
Total 0.685 G 0.119 G


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Wheat Flour or Wild Rice .

Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Wild Rice (Wild rice, cooked) .

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FAQ

Does wheat flour or wild rice contain more calories in 100 grams?
Both wheat flour and wild rice are high in calories. Wheat flour has 260% more calories than wild rice - wheat flour has 361 calories in 100g and wild rice has 101 calories.

Does wheat flour or wild rice have more carbohydrates?
By weight, wheat flour is high in carbohydrates and wild rice has 70% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and wild rice has 21.3g of carbohydrates.

Does wheat flour or wild rice contain more iron?
Wheat flour is an abundant source of iron and it has 640% more iron than wild rice - wheat flour has 4.4mg of iron in 100 grams and wild rice has 0.6mg of iron.