Brown Rice vs. Whole Wheat Flour

Nutrition comparison of Cooked Brown 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 brown 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 brown rice and whole wheat flour:

  • Both whole wheat flour and brown rice are high in calories.
  • Whole wheat flour has more riboflavin, niacin, pantothenic acid and folate.
  • Whole wheat flour has signficantly more calcium than brown 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 brown rice and whole wheat flour 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) . Have a correction or suggestions? Shoot us an email.


Image of Brown Rice src
Image of Whole Wheat Flour src

Calories and Carbs

calories

Both whole wheat flour and brown rice are high in calories. Whole wheat flour has 170% more calories than brown rice - whole wheat flour has 332 calories per 100 grams and brown rice has 123 calories.

For macronutrient ratios, brown rice is similar to whole wheat flour for protein, carbs and fat. Brown rice has a macronutrient ratio of 9:84:7 and for whole wheat flour, 11:84:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Brown Rice Whole Wheat Flour
Protein 9% 11%
Carbohydrates 84% 84%
Fat 7% 5%
Alcohol ~ ~

carbohydrates

Whole wheat flour is high in carbohydrates and brown rice has 66% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and brown rice has 25.6g of carbohydrates.

dietary fiber

Whole wheat flour is an excellent source of dietary fiber and it has 719% more dietary fiber than brown rice - whole wheat flour has 13.1g of dietary fiber per 100 grams and brown rice has 1.6g of dietary fiber.

sugar

Whole wheat flour and brown rice contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and brown rice has 0.24g of sugar.

Protein

protein

Whole wheat flour is a great source of protein and it has 251% more protein than brown rice - whole wheat flour has 9.6g of protein per 100 grams and brown rice has 2.7g of protein.

Fat

saturated fat

Both whole wheat flour and brown rice are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and brown rice has 0.26g of saturated fat.

Vitamins

Vitamin A

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

Vitamin E

Whole wheat flour and brown rice contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and brown rice has 0.17mg of Vitamin E.

Vitamin K

Whole wheat flour and brown rice contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and brown rice has 0.2ug of Vitamin K.

The B Vitamins

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

Brown Rice Whole Wheat Flour
Thiamin 0.178 MG 0.297 MG
Riboflavin 0.069 MG 0.188 MG
Niacin 2.561 MG 5.347 MG
Pantothenic acid 0.38 MG 1.011 MG
Vitamin B6 0.123 MG 0.191 MG
Folate 9 UG 28 UG

Minerals

calcium

Whole wheat flour has signficantly more calcium than brown rice - whole wheat flour has 33mg of calcium per 100 grams and brown rice has 3mg of calcium.

iron

Whole wheat flour is an excellent source of iron and it has 563% more iron than brown rice - whole wheat flour has 3.7mg of iron per 100 grams and brown rice has 0.56mg of iron.

potassium

Whole wheat flour is an excellent source of potassium and it has 358% more potassium than brown rice - whole wheat flour has 394mg of potassium per 100 grams and brown rice has 86mg of potassium.




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 Brown Rice or Whole Wheat Flour .

Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) .

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FAQ

Does whole wheat flour or brown rice contain more calories in 100 grams?
Both whole wheat flour and brown rice are high in calories. Whole wheat flour has 170% more calories than brown rice - whole wheat flour has 332 calories in 100g and brown rice has 123 calories.

Does whole wheat flour or brown rice have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and brown rice has 70% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and brown rice has 25.6g of carbohydrates.

Does whole wheat flour or brown rice contain more iron?
Whole wheat flour is an abundant source of iron and it has 560% more iron than brown rice - whole wheat flour has 3.7mg of iron in 100 grams and brown rice has 0.56mg of iron.

Does whole wheat flour or brown rice contain more potassium?
Whole wheat flour is a rich source of potassium and it has 360% more potassium than brown rice - whole wheat flour has 394mg of potassium in 100 grams and brown rice has 86mg of potassium.