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.
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.
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 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 Whole Wheat Flour or Wild Rice .
Note: The specific food items compared are: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Wild Rice (Wild rice, cooked) .
Whole Wheat Flour g
()
|
Daily Values (%) |
Cooked Wild 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 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.