Flour Rice vs Flour Wheat
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Flour Wheat has more protein per 100 calories: 3.51 g against 1.92 g.
- Flour Rice leads in 1 micronutrient, including Sodium.
- Flour Wheat leads in 10 micronutrients, including Thiamin (B1), Riboflavin (B2), Niacin (B3).
Per 100 calories
| Nutrient | Flour Rice | Flour Wheat |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 1.92 g | 3.51 g |
| Carbs | 21.8 g | 20.4 g |
| Fat | 0.583 g | 0.508 g |
| Vitamins | ||
| Thiamin (B1) | 0.043 mg | 0.192 mg |
| Riboflavin (B2) | 0.001 mg | 0.071 mg |
| Niacin (B3) | 0.773 mg | 1.44 mg |
| Vitamin B6 | 0.021 mg | 0.034 mg |
| Folate | 4.44 µg | 26.2 µg |
| Minerals | ||
| Calcium | 2.4 mg | 6.87 mg |
| Iron | 0.19 mg | 1.1 mg |
| Magnesium | 15.5 mg | 15.9 mg |
| Phosphorus | 44 mg | 48.7 mg |
| Potassium | 38.8 mg | 54.7 mg |
| Sodium | 1.11 mg | 0.755 mg |
| Zinc | 0.41 mg | 0.413 mg |
| Copper | 0.062 mg | 0.068 mg |
| Manganese | 0.437 mg | 0.413 mg |
| Selenium | 1.57 µg | 5.05 µg |
| Carbohydrates | ||
| Fiber | 0.139 g | 1.87 g |
Per 100 grams
| Nutrient | Flour Rice | Flour Wheat |
|---|---|---|
| Calories | 361 kcal | 364 kcal |
| Protein | 6.94 g | 12.8 g |
| Carbs | 78.5 g | 74.1 g |
| Fat | 2.1 g | 1.85 g |
| Vitamins | ||
| Thiamin (B1) | 0.155 mg | 0.698 mg |
| Riboflavin (B2) | 0.003 mg | 0.26 mg |
| Niacin (B3) | 2.79 mg | 5.24 mg |
| Vitamin B6 | 0.076 mg | 0.125 mg |
| Folate | 16 µg | 95.3 µg |
| Minerals | ||
| Calcium | 8.67 mg | 25 mg |
| Iron | 0.687 mg | 4.02 mg |
| Magnesium | 56 mg | 58 mg |
| Phosphorus | 159 mg | 177 mg |
| Potassium | 140 mg | 199 mg |
| Sodium | 4 mg | 2.75 mg |
| Zinc | 1.48 mg | 1.5 mg |
| Copper | 0.222 mg | 0.248 mg |
| Manganese | 1.58 mg | 1.5 mg |
| Selenium | 5.66 µg | 18.4 µg |
| Carbohydrates | ||
| Fiber | 0.5 g | 6.8 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Flour Rice and Flour Wheat, including preparation variants and research-cited compound levels, or compare any two foods.