Rice Milk vs. Wheat Flour

Nutrition comparison of Rice Milk and 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 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 wheat flour:

  • Rice milk is an excellent source of calcium.
  • Wheat flour has 16 times less sugar than rice milk.
  • Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and folate, however, rice milk contains more Vitamin B12.
  • Wheat flour is a great source of dietary fiber and protein.
  • Wheat flour is an excellent source of iron.
Detailed nutritional comparison of rice milk and 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: Rice Milk (Beverages, rice milk, unsweetened) and Wheat Flour (Wheat flour, white, bread, enriched) . Have a correction or suggestions? Shoot us an email.


Image of Rice Milk src
Image of Wheat Flour src

Calories and Carbs

calories

Wheat flour is high in calories and rice milk has 87% less calories than wheat flour - wheat flour has 361 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 wheat flour per calorie. Rice milk has a macronutrient ratio of 3:78:19 and for wheat flour, 14:82:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Rice Milk Wheat Flour
Protein 3% 14%
Carbohydrates 78% 82%
Fat 19% 4%
Alcohol ~ ~

carbohydrates

Wheat flour is high in carbohydrates and rice milk has 87% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and rice milk has 9.2g of carbohydrates.

dietary fiber

Wheat flour is a great source of dietary fiber and it has 700% more dietary fiber than rice milk - wheat flour has 2.4g of dietary fiber per 100 grams and rice milk has 0.3g of dietary fiber.

sugar

Wheat flour has 16 times less sugar than rice milk - wheat flour has 0.31g of sugar per 100 grams and rice milk has 5.3g of sugar.

Protein

protein

Wheat flour is a great source of protein and it has 41 times more protein than rice milk - wheat flour has 12g of protein per 100 grams and rice milk has 0.28g of protein.

Fat

saturated fat

Both wheat flour and rice milk are low in saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and rice milk does not contain significant amounts.

Vitamins

Vitamin A

Rice milk has more Vitamin A than wheat flour - rice milk has 63ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.

Vitamin D

Rice milk has more Vitamin D than wheat flour - rice milk has 42iu of Vitamin D per 100 grams and wheat flour does not contain significant amounts.

Vitamin E

Wheat flour and rice milk contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and rice milk has 0.47mg of Vitamin E.

Vitamin K

Wheat flour and rice milk contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and rice milk has 0.2ug of Vitamin K.

The B Vitamins

Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and folate, however, rice milk contains more Vitamin B12. Both rice milk and wheat flour contain significant amounts of Vitamin B6.

Rice Milk Wheat Flour
Thiamin 0.027 MG 0.812 MG
Riboflavin 0.142 MG 0.512 MG
Niacin 0.39 MG 7.554 MG
Pantothenic acid 0.146 MG 0.438 MG
Vitamin B6 0.039 MG 0.037 MG
Folate 2 UG 183 UG
Vitamin B12 0.63 UG ~

Minerals

calcium

Rice milk is an excellent source of calcium and it has 687% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and rice milk has 118mg of calcium.

iron

Wheat flour is an excellent source of iron and it has 21 times more iron than rice milk - wheat flour has 4.4mg of iron per 100 grams and rice milk has 0.2mg of iron.

potassium

Wheat flour has 270% more potassium than rice milk - wheat flour has 100mg of potassium per 100 grams and rice milk has 27mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, wheat flour has more alpha linoleic acid (ALA) than rice milk per 100 grams.

Rice Milk Wheat Flour
alpha linoleic acid 0.008 G 0.043 G
Total 0.008 G 0.043 G

omega 6s

Comparing omega-6 fatty acids, wheat flour has more linoleic acid than rice milk per 100 grams.

Rice Milk Wheat Flour
linoleic acid 0.305 G 0.685 G
Total 0.305 G 0.685 G



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 Rice Milk or Wheat Flour .

Note: The specific food items compared are: Rice Milk (Beverages, rice milk, unsweetened) and Wheat Flour (Wheat flour, white, bread, enriched) .

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FAQ

Does wheat flour or rice milk contain more calories in 100 grams?
Wheat flour is high in calories and rice milk has 90% less calories than wheat flour - wheat flour has 361 calories in 100g and rice milk has 47 calories.

Does wheat flour or rice milk have more carbohydrates?
By weight, wheat flour is high in carbohydrates and rice milk has 90% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and rice milk has 9.2g of carbohydrates.

Does wheat flour or rice milk contain more calcium?
Rice milk is a rich source of calcium and it has 690% more calcium than wheat flour - wheat flour has 15mg of calcium in 100 grams and rice milk has 118mg of calcium.

Does wheat flour or rice milk contain more iron?
Wheat flour is an abundant source of iron and it has 21 times more iron than rice milk - wheat flour has 4.4mg of iron in 100 grams and rice milk has 0.2mg of iron.