White Rice vs. Whole Wheat Flour
Nutrition comparison of Cooked White 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
white 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 white rice and whole wheat flour:
- Both white rice and whole wheat flour are high in calories.
- Whole wheat flour has more riboflavin, niacin, pantothenic acid and Vitamin B6, however, white rice contains more folate.
- Whole wheat flour has signficantly more calcium than white 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and whole wheat flour are high in calories. Whole wheat flour has 155% more calories than white rice - white rice has 130 calories per 100 grams and whole wheat flour has 332 calories.
For macronutrient ratios, white rice is heavier in carbs and similar to whole wheat flour for protein and fat. White rice has a macronutrient ratio of 8:91:2 and for whole wheat flour, 11:84:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Whole Wheat Flour | |
|---|---|---|
| Protein | 8% | 11% |
| Carbohydrates | 91% | 84% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and white rice has 62% less carbohydrates than whole wheat flour - white rice has 28.6g of total carbs per 100 grams and whole wheat flour has 74.5g of carbohydrates.
dietary fiber
Whole wheat flour is an excellent source of dietary fiber and it has 42 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and whole wheat flour has 13.1g of dietary fiber.
sugar
White rice has less sugar than whole wheat flour - whole wheat flour has 1g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Whole wheat flour is a great source of protein and it has 304% more protein than white rice - white rice has 2.4g of protein per 100 grams and whole wheat flour has 9.6g of protein.
Fat
saturated fat
Both white rice and whole wheat flour are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and whole wheat flour has 0.43g of saturated fat.
Vitamins
Vitamin A
Whole wheat flour and white rice contain similar amounts of Vitamin A - whole wheat flour has 2.7ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Whole wheat flour has more Vitamin E than white rice - whole wheat flour has 0.53mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Whole wheat flour and white rice contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Whole wheat flour has more riboflavin, niacin, pantothenic acid and Vitamin B6, however, white rice contains more folate. Both white rice and whole wheat flour contain significant amounts of thiamin.
| White Rice | Whole Wheat Flour | |
|---|---|---|
| Thiamin | 0.167 MG | 0.297 MG |
| Riboflavin | 0.016 MG | 0.188 MG |
| Niacin | 1.835 MG | 5.347 MG |
| Pantothenic acid | 0.411 MG | 1.011 MG |
| Vitamin B6 | 0.05 MG | 0.191 MG |
| Folate | 58 UG | 28 UG |
Minerals
calcium
Whole wheat flour has signficantly more calcium than white rice - white rice has 3mg of calcium per 100 grams and whole wheat flour has 33mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 149% more iron than white rice - white rice has 1.5mg of iron per 100 grams and whole wheat flour has 3.7mg of iron.
potassium
Whole wheat flour is an excellent source of potassium and it has 12 times more potassium than white rice - white rice has 29mg of potassium per 100 grams and whole wheat flour has 394mg 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) .
Cooked White 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 white rice or whole wheat flour contain more calories in 100 grams?Both white rice and whole wheat flour are high in calories. Whole wheat flour has 160% more calories than white rice - white rice has 130 calories in 100g and whole wheat flour has 332 calories.
Does white rice or whole wheat flour have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and white rice has 60% fewer carbohydrates than whole wheat flour - white rice has 28.6g of carbs for 100g and whole wheat flour has 74.5g of carbohydrates.
Does white rice or whole wheat flour contain more iron?
Whole wheat flour is an abundant source of iron and it has 150% more iron than white rice - white rice has 1.5mg of iron in 100 grams and whole wheat flour has 3.7mg of iron.
Does white rice or whole wheat flour contain more potassium?
Whole wheat flour is a rich source of potassium and it has 12 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and whole wheat flour has 394mg of potassium.