Flour vs. White Rice
Nutrition comparison of 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
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 flour and white rice:
- Both white rice and flour are high in calories.
- Flour has more riboflavin, however, white rice contains more folate.
- Flour is a great source of dietary fiber and protein.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) 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 flour are high in calories. Flour has 180% more calories than white rice - white rice has 130 calories per 100 grams and flour has 364 calories.
For macronutrient ratios, flour is heavier in protein, lighter in carbs and similar to white rice for fat. Flour has a macronutrient ratio of 12:86:2 and for white rice, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | White Rice | |
|---|---|---|
| Protein | 12% | 8% |
| Carbohydrates | 86% | 91% |
| Fat | 2% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Flour is high in carbohydrates and white rice has 63% less carbohydrates than flour - white rice has 28.6g 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 800% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and flour has 2.7g of dietary fiber.
sugar
Flour and white rice contain similar amounts of sugar - flour has 0.27g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Flour is a great source of protein and it has 334% more protein than white rice - white rice has 2.4g of protein per 100 grams and flour has 10.3g of protein.
Fat
saturated fat
Both white rice and flour are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and flour has 0.16g of saturated fat.
Vitamins
Vitamin E
Flour and white rice contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Flour and white rice contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Flour has more riboflavin, however, white rice contains more folate. Both flour and white rice contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Flour | White Rice | |
|---|---|---|
| Thiamin | 0.12 MG | 0.167 MG |
| Riboflavin | 0.04 MG | 0.016 MG |
| Niacin | 1.25 MG | 1.835 MG |
| Pantothenic acid | 0.438 MG | 0.411 MG |
| Vitamin B6 | 0.044 MG | 0.05 MG |
| Folate | 26 UG | 58 UG |
Minerals
calcium
Flour has 400% more calcium than white rice - white rice has 3mg of calcium per 100 grams and flour has 15mg of calcium.
iron
White rice and flour contain similar amounts of iron - white rice has 1.5mg of iron per 100 grams and flour has 1.2mg of iron.
potassium
Flour has 269% more potassium than white rice - white rice has 29mg of potassium per 100 grams and flour has 107mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flour has more alpha linoleic acid (ALA) than white rice per 100 grams.
| Flour | White Rice | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.01 G |
| Total | 0.022 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, flour has more linoleic acid than white rice per 100 grams.
| Flour | White Rice | |
|---|---|---|
| linoleic acid | 0.391 G | 0.046 G |
| Total | 0.391 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: Flour (Wheat flour, white, all-purpose, unenriched) and White Rice (Rice, white, medium-grain, enriched, cooked) .
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 flour contain more calories in 100 grams?Both white rice and flour are high in calories. Flour has 180% more calories than white rice - white rice has 130 calories in 100g and flour has 364 calories.
Does white rice or flour have more carbohydrates?
By weight, flour is high in carbohydrates and white rice has 60% fewer carbohydrates than flour - white rice has 28.6g of carbs for 100g and flour has 76.3g of carbohydrates.