Flour vs. Wild Rice
Nutrition comparison of 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
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 flour and wild rice:
- Both wild rice and flour are high in calories.
- Flour has more thiamin and pantothenic acid, however, wild rice contains more Vitamin B6.
- Flour is a great source of dietary fiber and protein.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Wild Rice (Wild rice, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wild rice and flour are high in calories. Flour has 260% more calories than wild rice - wild rice has 101 calories per 100 grams and flour has 364 calories.
For macronutrient ratios, flour is heavier in carbs and similar to wild rice for protein and fat. Flour has a macronutrient ratio of 12:86:2 and for wild rice, 15:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Wild Rice | |
|---|---|---|
| Protein | 12% | 15% |
| Carbohydrates | 86% | 82% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Flour is high in carbohydrates and wild rice has 72% less carbohydrates than flour - wild rice has 21.3g 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 50% more dietary fiber than wild rice - wild rice has 1.8g of dietary fiber per 100 grams and flour has 2.7g of dietary fiber.
sugar
Wild rice and flour contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and flour has 0.27g of sugar.
Protein
protein
Flour is a great source of protein and it has 159% more protein than wild rice - wild rice has 4g of protein per 100 grams and flour has 10.3g of protein.
Fat
saturated fat
Both wild rice and flour are low in saturated fat - wild rice has 0.05g of saturated fat per 100 grams and flour has 0.16g of saturated fat.
Vitamins
Vitamin A
Wild rice and flour contain similar amounts of Vitamin A - wild rice has 0.9ug of Vitamin A per 100 grams and flour does not contain significant amounts.
Vitamin E
Wild rice and flour contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and flour has 0.06mg of Vitamin E.
Vitamin K
Wild rice and flour contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and flour has 0.3ug of Vitamin K.
The B Vitamins
Flour has more thiamin and pantothenic acid, however, wild rice contains more Vitamin B6. Both flour and wild rice contain significant amounts of riboflavin, niacin and folate.
| Flour | Wild Rice | |
|---|---|---|
| Thiamin | 0.12 MG | 0.052 MG |
| Riboflavin | 0.04 MG | 0.087 MG |
| Niacin | 1.25 MG | 1.287 MG |
| Pantothenic acid | 0.438 MG | 0.154 MG |
| Vitamin B6 | 0.044 MG | 0.135 MG |
| Folate | 26 UG | 26 UG |
Minerals
calcium
Flour has 400% more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and flour has 15mg of calcium.
iron
Flour has 95% more iron than wild rice - wild rice has 0.6mg of iron per 100 grams and flour has 1.2mg of iron.
potassium
Wild rice and flour contain similar amounts of potassium - wild rice has 101mg of potassium per 100 grams and flour has 107mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wild rice has more alpha linoleic acid (ALA) than flour per 100 grams.
| Flour | Wild Rice | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.095 G |
| Total | 0.022 G | 0.095 G |
omega 6s
Comparing omega-6 fatty acids, flour has more linoleic acid than wild rice per 100 grams.
| Flour | Wild Rice | |
|---|---|---|
| linoleic acid | 0.391 G | 0.119 G |
| Total | 0.391 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.
Flour g
()
|
Daily Values (%) |
Cooked Wild Rice 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 wild rice or flour contain more calories in 100 grams?Both wild rice and flour are high in calories. Flour has 260% more calories than wild rice - wild rice has 101 calories in 100g and flour has 364 calories.
Does wild rice or flour have more carbohydrates?
By weight, flour is high in carbohydrates and wild rice has 70% fewer carbohydrates than flour - wild rice has 21.3g of carbs for 100g and flour has 76.3g of carbohydrates.