Wheat Flour vs. Wild Rice
Nutrition comparison of 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
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 wheat flour and wild rice:
- Both wheat flour and wild rice are high in calories.
- Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and folate, however, wild rice contains more Vitamin B6.
- Wheat flour is a great source of dietary fiber and protein.
- Wheat flour is an excellent source of iron.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Wild Rice (Wild rice, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat flour and wild rice are high in calories. Wheat flour has 257% more calories than wild rice - wheat flour has 361 calories per 100 grams and wild rice has 101 calories.
For macronutrient ratios, wheat flour is similar to wild rice for protein, carbs and fat. Wheat flour has a macronutrient ratio of 14:82:4 and for wild rice, 15:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Wild Rice | |
|---|---|---|
| Protein | 14% | 15% |
| Carbohydrates | 82% | 82% |
| Fat | 4% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and wild rice has 71% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and wild rice has 21.3g of carbohydrates.
dietary fiber
Wheat flour is a great source of dietary fiber and it has 33% more dietary fiber than wild rice - wheat flour has 2.4g of dietary fiber per 100 grams and wild rice has 1.8g of dietary fiber.
sugar
Wheat flour and wild rice contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and wild rice has 0.73g of sugar.
Protein
protein
Wheat flour is a great source of protein and it has 200% more protein than wild rice - wheat flour has 12g of protein per 100 grams and wild rice has 4g of protein.
Fat
saturated fat
Both wheat flour and wild rice are low in saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and wild rice has 0.05g of saturated fat.
Vitamins
Vitamin A
Wild rice and wheat flour contain similar amounts of Vitamin A - wild rice has 0.9ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Wheat flour and wild rice contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and wild rice has 0.24mg of Vitamin E.
Vitamin K
Wheat flour and wild rice contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and wild rice has 0.5ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and folate, however, wild rice contains more Vitamin B6.
| Wheat Flour | Wild Rice | |
|---|---|---|
| Thiamin | 0.812 MG | 0.052 MG |
| Riboflavin | 0.512 MG | 0.087 MG |
| Niacin | 7.554 MG | 1.287 MG |
| Pantothenic acid | 0.438 MG | 0.154 MG |
| Vitamin B6 | 0.037 MG | 0.135 MG |
| Folate | 183 UG | 26 UG |
Minerals
calcium
Wheat flour has 400% more calcium than wild rice - wheat flour has 15mg of calcium per 100 grams and wild rice has 3mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 635% more iron than wild rice - wheat flour has 4.4mg of iron per 100 grams and wild rice has 0.6mg of iron.
potassium
Wheat flour and wild rice contain similar amounts of potassium - wheat flour has 100mg of potassium per 100 grams and wild rice has 101mg 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 wheat flour and wild rice contain significant amounts of lutein + zeaxanthin.
| Wheat Flour | Wild Rice | |
|---|---|---|
| beta-carotene | 1 UG | 2 UG |
| lutein + zeaxanthin | 79 UG | 64 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wild rice has more alpha linoleic acid (ALA) than wheat flour per 100 grams.
| Wheat Flour | Wild Rice | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.095 G |
| Total | 0.043 G | 0.095 G |
omega 6s
Comparing omega-6 fatty acids, wheat flour has more linoleic acid than wild rice per 100 grams.
| Wheat Flour | Wild Rice | |
|---|---|---|
| linoleic acid | 0.685 G | 0.119 G |
| Total | 0.685 G | 0.119 G |
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: Wheat Flour (Wheat flour, white, bread, enriched) and Wild Rice (Wild rice, cooked) .
Wheat Flour 137g
(
cup
)
|
Daily Values (%) |
Cooked Wild Rice 164g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 495KCAL 25% |
|
198% | calories | 5% |
|
166KCAL 8% | |
| 99G 40% |
|
183% | carbohydrates | 5% |
|
35G 14% | |
| 3.3G 13% |
|
10% | dietary fiber | 5% |
|
3G 12% | |
| 0.42G | 5% | sugar | 186% | 1.2G | |||
| 2.3G 4% |
|
311% | total fat | 5% |
|
0.56G 1% | |
| 0.33G 2% |
|
312% | saturated fat | 5% |
|
0.08G 0.4% | |
| 0.19G | 137% | monounsaturated fat | 5% | 0.08G | |||
| 1G | 186% | polyunsaturated fat | 5% | 0.35G | |||
| 2.7MG 0.2% |
|
5% | sodium | 81% |
|
4.9MG 0.3% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
1.5UG 0.2% | ||
| 21MG 2% |
|
329% | calcium | 5% |
|
4.9MG 1% | |
| 6MG 34% |
|
512% | iron | 5% |
|
0.98MG 6% | |
| 34MG 11% |
|
5% | magnesium | 53% |
|
52MG 17% | |
| 137MG 6% |
|
5% | potassium | 21% |
|
166MG 7% | |
| 1.1MG 101% |
|
>999% | thiamin (Vit B1) | 5% |
|
0.09MG 8% | |
| 0.7MG 64% |
|
400% | riboflavin (Vit B2) | 5% |
|
0.14MG 13% | |
| 10MG 74% |
|
376% | niacin (Vit B3) | 5% |
|
2.1MG 15% | |
| 0.05MG 4% |
|
5% | Vitamin B6 | 339% |
|
0.22MG 17% | |
| 0.6MG 12% |
|
140% | pantothenic acid (Vit B5) | 5% |
|
0.25MG 5% | |
| 251UG 63% |
|
484% | folate (Vit B9) | 5% |
|
43UG 11% | |
| 0.55MG 4% |
|
41% | Vitamin E | 5% |
|
0.39MG 3% | |
| 0.41UG 1% |
|
5% | Vitamin K | 100% |
|
0.82UG 1% | |
| 16G 33% |
|
146% | protein | 5% |
|
6.5G 13% | |
| 14MG 3% |
|
5% | choline | 21% |
|
17MG 4% | |
| 0.25MG 21% |
|
25% | copper | 5% |
|
0.2MG 17% | |
| 1.1MG 60% |
|
139% | manganese | 5% |
|
0.46MG 26% | |
| 133MG 19% |
|
5% | phosphorus | 1% |
|
134MG 19% | |
| 54UG 99% |
|
>999% | selenium | 5% |
|
1.3UG 2% | |
| 1.2MG 15% |
|
5% | zinc | 83% |
|
2.2MG 28% | |
| 18G | 5% | Water | 572% | 121G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, Vitamin C, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does wheat flour or wild rice contain more calories in 100 grams?Both wheat flour and wild rice are high in calories. Wheat flour has 260% more calories than wild rice - wheat flour has 361 calories in 100g and wild rice has 101 calories.
Does wheat flour or wild rice have more carbohydrates?
By weight, wheat flour is high in carbohydrates and wild rice has 70% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and wild rice has 21.3g of carbohydrates.
Does wheat flour or wild rice contain more iron?
Wheat flour is an abundant source of iron and it has 640% more iron than wild rice - wheat flour has 4.4mg of iron in 100 grams and wild rice has 0.6mg of iron.