Flour vs. White Rice

Nutrition comparison of Flour and Cooked White Rice


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of flour versus cooked white rice (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in flour and white rice:

  • Both white rice and flour are high in calories.
  • Flour has more riboflavin, however, white rice contains more folate.
  • Flour is a great source of dietary fiber and protein.
Detailed nutritional comparison of flour and white rice 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: Flour (Wheat flour, white, all-purpose, unenriched) and White Rice (Rice, white, medium-grain, enriched, cooked) . Have a correction or suggestions? Shoot us an email.


Image of Flour src
Image of White Rice src

Calories and Carbs

calories

Both white rice and flour are high in calories. Flour has 180% more calories than white rice - white rice has 130 calories per 100 grams and flour has 364 calories.

For macronutrient ratios, flour is heavier in protein, lighter in carbs and similar to white rice for fat. Flour has a macronutrient ratio of 12:86:2 and for white rice, 8:91:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Flour White Rice
Protein 12% 8%
Carbohydrates 86% 91%
Fat 2% 2%
Alcohol ~ ~

carbohydrates

Flour is high in carbohydrates and white rice has 63% less carbohydrates than flour - white rice has 28.6g of total carbs per 100 grams and flour has 76.3g of carbohydrates.

dietary fiber

Flour is a great source of dietary fiber and it has 800% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and flour has 2.7g of dietary fiber.

sugar

Flour and white rice contain similar amounts of sugar - flour has 0.27g of sugar per 100 grams and white rice does not contain significant amounts.

Protein

protein

Flour is a great source of protein and it has 334% more protein than white rice - white rice has 2.4g of protein per 100 grams and flour has 10.3g of protein.

Fat

saturated fat

Both white rice and flour are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and flour has 0.16g of saturated fat.

Vitamins

Vitamin E

Flour and white rice contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and white rice does not contain significant amounts.

Vitamin K

Flour and white rice contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and white rice does not contain significant amounts.

The B Vitamins

Flour has more riboflavin, however, white rice contains more folate. Both flour and white rice contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.

Flour White Rice
Thiamin 0.12 MG 0.167 MG
Riboflavin 0.04 MG 0.016 MG
Niacin 1.25 MG 1.835 MG
Pantothenic acid 0.438 MG 0.411 MG
Vitamin B6 0.044 MG 0.05 MG
Folate 26 UG 58 UG

Minerals

calcium

Flour has 400% more calcium than white rice - white rice has 3mg of calcium per 100 grams and flour has 15mg of calcium.

iron

White rice and flour contain similar amounts of iron - white rice has 1.5mg of iron per 100 grams and flour has 1.2mg of iron.

potassium

Flour has 269% more potassium than white rice - white rice has 29mg of potassium per 100 grams and flour has 107mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Flour White Rice
alpha linoleic acid 0.022 G 0.01 G
Total 0.022 G 0.01 G

omega 6s

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

Flour White Rice
linoleic acid 0.391 G 0.046 G
Total 0.391 G 0.046 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: Flour (Wheat flour, white, all-purpose, unenriched) and White Rice (Rice, white, medium-grain, enriched, cooked) .

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G polyunsaturated fat G
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G Water G
G Starch G
G Alcohol G


FAQ

Does white rice or flour contain more calories in 100 grams?
Both white rice and flour are high in calories. Flour has 180% more calories than white rice - white rice has 130 calories in 100g and flour has 364 calories.

Does white rice or flour have more carbohydrates?
By weight, flour is high in carbohydrates and white rice has 60% fewer carbohydrates than flour - white rice has 28.6g of carbs for 100g and flour has 76.3g of carbohydrates.

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