Whole Wheat Flour vs. Wild Rice

Nutrition comparison of Whole 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 whole 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 whole wheat flour and wild rice:

  • Both wild rice and whole wheat flour are high in calories.
  • Whole wheat flour has more thiamin, riboflavin, niacin and pantothenic acid.
  • Whole wheat flour has signficantly more calcium than wild rice.
  • Whole wheat flour is a great source of protein.
  • Whole wheat flour is an excellent source of dietary fiber, iron and potassium.
Detailed nutritional comparison of whole 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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Wild Rice (Wild rice, cooked) . Have a correction or suggestions? Shoot us an email.

Image of Whole Wheat Flour src
Image of Wild Rice src

Calories and Carbs

calories

Both wild rice and whole wheat flour are high in calories. Whole wheat flour has 229% more calories than wild rice - wild rice has 101 calories per 100 grams and whole wheat flour has 332 calories.

For macronutrient ratios, whole wheat flour is lighter in protein and similar to wild rice for carbs and fat. Whole wheat flour has a macronutrient ratio of 11:84:5 and for wild rice, 15:82:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Flour Wild Rice
Protein 11% 15%
Carbohydrates 84% 82%
Fat 5% 3%
Alcohol ~ ~

carbohydrates

Whole wheat flour is high in carbohydrates and wild rice has 71% less carbohydrates than whole wheat flour - wild rice has 21.3g 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 628% more dietary fiber than wild rice - wild rice has 1.8g of dietary fiber per 100 grams and whole wheat flour has 13.1g of dietary fiber.

sugar

Wild rice and whole wheat flour contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and whole wheat flour has 1g of sugar.

Protein

protein

Whole wheat flour is a great source of protein and it has 141% more protein than wild rice - wild rice has 4g of protein per 100 grams and whole wheat flour has 9.6g of protein.

Fat

saturated fat

Both wild rice and whole wheat flour are low in saturated fat - wild rice has 0.05g of saturated fat per 100 grams and whole wheat flour has 0.43g of saturated fat.

Vitamins

Vitamin A

Whole wheat flour and wild rice contain similar amounts of Vitamin A - whole wheat flour has 2.7ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.

Vitamin E

Wild rice and whole wheat flour contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and whole wheat flour has 0.53mg of Vitamin E.

Vitamin K

Wild rice and whole wheat flour contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and whole wheat flour has 1.9ug of Vitamin K.

The B Vitamins

Whole wheat flour has more thiamin, riboflavin, niacin and pantothenic acid. Both whole wheat flour and wild rice contain significant amounts of Vitamin B6 and folate.

Whole Wheat Flour Wild Rice
Thiamin 0.297 MG 0.052 MG
Riboflavin 0.188 MG 0.087 MG
Niacin 5.347 MG 1.287 MG
Pantothenic acid 1.011 MG 0.154 MG
Vitamin B6 0.191 MG 0.135 MG
Folate 28 UG 26 UG

Minerals

calcium

Whole wheat flour has signficantly more calcium than wild rice - wild 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 518% more iron than wild rice - wild rice has 0.6mg 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 290% more potassium than wild rice - wild rice has 101mg of potassium per 100 grams and whole wheat flour has 394mg 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 whole wheat flour and wild rice contain small amounts of beta-carotene.

Whole Wheat Flour Wild Rice
beta-carotene 5 UG 2 UG
lutein + zeaxanthin 220 UG 64 UG


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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Wild Rice (Wild rice, cooked) .

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FAQ

Does wild rice or whole wheat flour contain more calories in 100 grams?
Both wild rice and whole wheat flour are high in calories. Whole wheat flour has 230% more calories than wild rice - wild rice has 101 calories in 100g and whole wheat flour has 332 calories.

Does wild rice or whole wheat flour have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and wild rice has 70% fewer carbohydrates than whole wheat flour - wild rice has 21.3g of carbs for 100g and whole wheat flour has 74.5g of carbohydrates.

Does wild rice or whole wheat flour contain more iron?
Whole wheat flour is an abundant source of iron and it has 520% more iron than wild rice - wild rice has 0.6mg of iron in 100 grams and whole wheat flour has 3.7mg of iron.

Does wild rice or whole wheat flour contain more potassium?
Whole wheat flour is a rich source of potassium and it has 290% more potassium than wild rice - wild rice has 101mg of potassium in 100 grams and whole wheat flour has 394mg of potassium.