Rice Milk vs. Whole Wheat Flour
Nutrition comparison of Rice Milk 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
rice milk
versus
whole wheat flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in rice milk and whole wheat flour:
- Rice milk is an excellent source of calcium.
- Whole wheat flour has 4.1 times less sugar than rice milk.
- Whole wheat flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, rice milk contains more Vitamin B12.
- 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: Rice Milk (Beverages, rice milk, unsweetened) and Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat flour is high in calories and rice milk has 86% less calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and rice milk has 47 calories.
For macronutrient ratios, rice milk is lighter in protein, lighter in carbs and heavier in fat compared to whole wheat flour per calorie. Rice milk has a macronutrient ratio of 3:79:19 and for whole wheat flour, 11:84:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Rice Milk | Whole Wheat Flour | |
|---|---|---|
| Protein | 3% | 11% |
| Carbohydrates | 79% | 84% |
| Fat | 19% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and rice milk has 88% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and rice milk has 9.2g of carbohydrates.
dietary fiber
Whole wheat flour is an excellent source of dietary fiber and it has 42 times more dietary fiber than rice milk - whole wheat flour has 13.1g of dietary fiber per 100 grams and rice milk has 0.3g of dietary fiber.
sugar
Whole wheat flour has 4.1 times less sugar than rice milk - whole wheat flour has 1g of sugar per 100 grams and rice milk has 5.3g of sugar.
Protein
protein
Whole wheat flour is a great source of protein and it has 33 times more protein than rice milk - whole wheat flour has 9.6g of protein per 100 grams and rice milk has 0.28g of protein.
Fat
saturated fat
Both whole wheat flour and rice milk are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and rice milk does not contain significant amounts.
Vitamins
Vitamin A
Rice milk has more Vitamin A than whole wheat flour - rice milk has 63ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin D
Rice milk has more Vitamin D than whole wheat flour - rice milk has 42iu of Vitamin D per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour and rice milk contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and rice milk has 0.47mg of Vitamin E.
Vitamin K
Whole wheat flour and rice milk contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and rice milk has 0.2ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, rice milk contains more Vitamin B12. Both rice milk and whole wheat flour contain significant amounts of riboflavin.
| Rice Milk | Whole Wheat Flour | |
|---|---|---|
| Thiamin | 0.027 MG | 0.297 MG |
| Riboflavin | 0.142 MG | 0.188 MG |
| Niacin | 0.39 MG | 5.347 MG |
| Pantothenic acid | 0.146 MG | 1.011 MG |
| Vitamin B6 | 0.039 MG | 0.191 MG |
| Folate | 2 UG | 28 UG |
| Vitamin B12 | 0.63 UG | ~ |
Minerals
calcium
Rice milk is an excellent source of calcium and it has 258% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and rice milk has 118mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 17 times more iron than rice milk - whole wheat flour has 3.7mg of iron per 100 grams and rice milk has 0.2mg of iron.
potassium
Whole wheat flour is an excellent source of potassium and it has 13 times more potassium than rice milk - whole wheat flour has 394mg of potassium per 100 grams and rice milk has 27mg 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: Rice Milk (Beverages, rice milk, unsweetened) and Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) .
Rice Milk 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 whole wheat flour or rice milk contain more calories in 100 grams?Whole wheat flour is high in calories and rice milk has 90% less calories than whole wheat flour - whole wheat flour has 332 calories in 100g and rice milk has 47 calories.
Does whole wheat flour or rice milk have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and rice milk has 90% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and rice milk has 9.2g of carbohydrates.
Does whole wheat flour or rice milk contain more calcium?
Rice milk is a rich source of calcium and it has 260% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium in 100 grams and rice milk has 118mg of calcium.
Does whole wheat flour or rice milk contain more iron?
Whole wheat flour is an abundant source of iron and it has 17 times more iron than rice milk - whole wheat flour has 3.7mg of iron in 100 grams and rice milk has 0.2mg of iron.
Does whole wheat flour or rice milk contain more potassium?
Whole wheat flour is a rich source of potassium and it has 13 times more potassium than rice milk - whole wheat flour has 394mg of potassium in 100 grams and rice milk has 27mg of potassium.