Wheat Flour vs. White Rice

Nutrition comparison of Wheat 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 wheat 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 wheat flour and white rice:

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


Image of Wheat Flour src
Image of White Rice src

Here's an infographic summarizing the nutritional differences between wheat flour and white rice. marks particularly rich nutrients.


Calories and Carbs

calories

Both white rice and wheat flour are high in calories. Wheat flour has 178% more calories than white rice - white rice has 130 calories per 100 grams and wheat flour has 361 calories.

For macronutrient ratios, wheat flour is heavier in protein, lighter in carbs and similar to white rice for fat. Wheat flour has a macronutrient ratio of 14:82:4 and for white rice, 8:91:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Flour White Rice
Protein 14% 8%
Carbohydrates 82% 91%
Fat 4% 2%
Alcohol ~ ~

carbohydrates

Wheat flour is high in carbohydrates and white rice has 61% less carbohydrates than wheat flour - white rice has 28.6g of total carbs per 100 grams and wheat flour has 72.5g of carbohydrates.

dietary fiber

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

sugar

Wheat flour and white rice contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and white rice does not contain significant amounts.

Protein

protein

Wheat flour is a great source of protein and it has 403% more protein than white rice - white rice has 2.4g of protein per 100 grams and wheat flour has 12g of protein.

Fat

saturated fat

Both white rice and wheat flour are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and wheat flour has 0.24g of saturated fat.

Vitamins

Vitamin A

Wheat flour and white rice contain similar amounts of Vitamin A - wheat flour has 0.6ug of Vitamin A per 100 grams and white rice does not contain significant amounts.

Vitamin E

Wheat flour has more Vitamin E than white rice - wheat flour has 0.4mg of Vitamin E per 100 grams and white rice does not contain significant amounts.

Vitamin K

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

The B Vitamins

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

Wheat Flour White Rice
Thiamin 0.812 MG 0.167 MG
Riboflavin 0.512 MG 0.016 MG
Niacin 7.554 MG 1.835 MG
Pantothenic acid 0.438 MG 0.411 MG
Vitamin B6 0.037 MG 0.05 MG
Folate 183 UG 58 UG

Minerals

calcium

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

iron

Wheat flour is an excellent source of iron and it has 196% more iron than white rice - white rice has 1.5mg of iron per 100 grams and wheat flour has 4.4mg of iron.

potassium

Wheat flour has 245% more potassium than white rice - white rice has 29mg of potassium per 100 grams and wheat flour has 100mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Wheat Flour White Rice
alpha linoleic acid 0.043 G 0.01 G
Total 0.043 G 0.01 G

omega 6s

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

Wheat Flour White Rice
linoleic acid 0.685 G 0.046 G
Total 0.685 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: Wheat Flour (Wheat flour, white, bread, enriched) and White Rice (Rice, white, medium-grain, enriched, cooked) .

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FAQ

Does white rice or wheat flour contain more calories in 100 grams?
Both white rice and wheat flour are high in calories. Wheat flour has 180% more calories than white rice - white rice has 130 calories in 100g and wheat flour has 361 calories.

Does white rice or wheat flour have more carbohydrates?
By weight, wheat flour is high in carbohydrates and white rice has 60% fewer carbohydrates than wheat flour - white rice has 28.6g of carbs for 100g and wheat flour has 72.5g of carbohydrates.

Does white rice or wheat flour contain more iron?
Wheat flour is an abundant source of iron and it has 200% more iron than white rice - white rice has 1.5mg of iron in 100 grams and wheat flour has 4.4mg of iron.