Rice Flour vs Wheat Flour
Every measured nutrient, side by side: per serving first, then per 100 calories and per 100 grams.
Key takeaways
- Wheat Flour has more protein per 100 calories: 3.51 g against 1.92 g.
- Rice Flour leads in 1 micronutrient, including Sodium.
- Wheat Flour leads in 10 micronutrients, including Thiamin (B1), Riboflavin (B2), Niacin (B3).
Per serving
Rice Flourper 100 g
361kcalin 100 g
Macros
Calories361 kcal–
Protein6.94 g–
Carbs78.5 g–
Fat2.1 g–
Vitamins
Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0.155 / 1.2 mg13%
Riboflavin (B2)Riboflavin (B2)FunctionRiboflavin, or vitamin B2, helps the body turn food into energy and supports healthy skin and eyes. It works alongside the other B vitamins in energy metabolism.Top food sources of Riboflavin (B2) →0.003 / 1.3 mg0%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →2.79 / 16 mg17%
Vitamin B6Vitamin B6FunctionVitamin B6 supports amino acid metabolism, red blood cell formation, and neurotransmitter production, which ties into steady mood and energy.Top food sources of Vitamin B6 →0.076 / 1.7 mg4%
FolateFolateFunctionFolate supports DNA synthesis and red blood cell formation. It is especially important during periods of rapid cell growth.Top food sources of Folate →16 / 400 µg4%
Minerals
CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →8.67 / 1,000 mg1%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →0.687 / 18 mg4%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →56 / 400 mg14%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →159 / 700 mg23%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →140 / 3,500 mg4%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →4 / 2,300 mg0%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →1.48 / 11 mg13%
CopperCopperFunctionCopper helps the body form connective tissue and red blood cells and supports iron metabolism alongside zinc.Top food sources of Copper →0.222 / 0.9 mg25%
ManganeseManganeseFunctionManganese supports bone formation and acts as a cofactor for enzymes involved in metabolism and antioxidant defense.Top food sources of Manganese →1.58 / 2.3 mg69%
SeleniumSeleniumFunctionSelenium supports antioxidant defense and thyroid hormone metabolism. Just a couple of Brazil nuts can cover a full day's worth.Top food sources of Selenium →5.66 / 55 µg10%
Carbohydrates
FiberFiberFunctionFiber is the indigestible part of plant foods. It slows digestion, which steadies the glucose response to a meal, feeds the gut microbiome, and supports satiety between meals.Top food sources of Fiber →0.5 / 30 g2%
Wheat Flourper 100 g
364kcalin 100 g
Macros
Calories364 kcal–
Protein12.8 g–
Carbs74.1 g–
Fat1.85 g–
Vitamins
Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0.698 / 1.2 mg58%
Riboflavin (B2)Riboflavin (B2)FunctionRiboflavin, or vitamin B2, helps the body turn food into energy and supports healthy skin and eyes. It works alongside the other B vitamins in energy metabolism.Top food sources of Riboflavin (B2) →0.26 / 1.3 mg20%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →5.24 / 16 mg33%
Vitamin B6Vitamin B6FunctionVitamin B6 supports amino acid metabolism, red blood cell formation, and neurotransmitter production, which ties into steady mood and energy.Top food sources of Vitamin B6 →0.125 / 1.7 mg7%
FolateFolateFunctionFolate supports DNA synthesis and red blood cell formation. It is especially important during periods of rapid cell growth.Top food sources of Folate →95.3 / 400 µg24%
Minerals
CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →25 / 1,000 mg3%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →4.02 / 18 mg22%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →58 / 400 mg15%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →177 / 700 mg25%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →199 / 3,500 mg6%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →2.75 / 2,300 mg0%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →1.5 / 11 mg14%
CopperCopperFunctionCopper helps the body form connective tissue and red blood cells and supports iron metabolism alongside zinc.Top food sources of Copper →0.248 / 0.9 mg28%
ManganeseManganeseFunctionManganese supports bone formation and acts as a cofactor for enzymes involved in metabolism and antioxidant defense.Top food sources of Manganese →1.5 / 2.3 mg65%
SeleniumSeleniumFunctionSelenium supports antioxidant defense and thyroid hormone metabolism. Just a couple of Brazil nuts can cover a full day's worth.Top food sources of Selenium →18.4 / 55 µg33%
Carbohydrates
FiberFiberFunctionFiber is the indigestible part of plant foods. It slows digestion, which steadies the glucose response to a meal, feeds the gut microbiome, and supports satiety between meals.Top food sources of Fiber →6.8 / 30 g23%
Per 100 calories
Rice Flourper 100 calories
100kcalper 100 calories
Macros
Calories100 kcal–
Protein1.92 g–
Carbs21.8 g–
Fat0.583 g–
Vitamins
Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0.043 / 1.2 mg4%
Riboflavin (B2)Riboflavin (B2)FunctionRiboflavin, or vitamin B2, helps the body turn food into energy and supports healthy skin and eyes. It works alongside the other B vitamins in energy metabolism.Top food sources of Riboflavin (B2) →0.001 / 1.3 mg0%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →0.773 / 16 mg5%
Vitamin B6Vitamin B6FunctionVitamin B6 supports amino acid metabolism, red blood cell formation, and neurotransmitter production, which ties into steady mood and energy.Top food sources of Vitamin B6 →0.021 / 1.7 mg1%
FolateFolateFunctionFolate supports DNA synthesis and red blood cell formation. It is especially important during periods of rapid cell growth.Top food sources of Folate →4.44 / 400 µg1%
Minerals
CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →2.4 / 1,000 mg0%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →0.19 / 18 mg1%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →15.5 / 400 mg4%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →44 / 700 mg6%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →38.8 / 3,500 mg1%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →1.11 / 2,300 mg0%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →0.41 / 11 mg4%
CopperCopperFunctionCopper helps the body form connective tissue and red blood cells and supports iron metabolism alongside zinc.Top food sources of Copper →0.062 / 0.9 mg7%
ManganeseManganeseFunctionManganese supports bone formation and acts as a cofactor for enzymes involved in metabolism and antioxidant defense.Top food sources of Manganese →0.437 / 2.3 mg19%
SeleniumSeleniumFunctionSelenium supports antioxidant defense and thyroid hormone metabolism. Just a couple of Brazil nuts can cover a full day's worth.Top food sources of Selenium →1.57 / 55 µg3%
Carbohydrates
FiberFiberFunctionFiber is the indigestible part of plant foods. It slows digestion, which steadies the glucose response to a meal, feeds the gut microbiome, and supports satiety between meals.Top food sources of Fiber →0.139 / 30 g0%
Wheat Flourper 100 calories
100kcalper 100 calories
Macros
Calories100 kcal–
Protein3.51 g–
Carbs20.4 g–
Fat0.508 g–
Vitamins
Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0.192 / 1.2 mg16%
Riboflavin (B2)Riboflavin (B2)FunctionRiboflavin, or vitamin B2, helps the body turn food into energy and supports healthy skin and eyes. It works alongside the other B vitamins in energy metabolism.Top food sources of Riboflavin (B2) →0.071 / 1.3 mg5%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →1.44 / 16 mg9%
Vitamin B6Vitamin B6FunctionVitamin B6 supports amino acid metabolism, red blood cell formation, and neurotransmitter production, which ties into steady mood and energy.Top food sources of Vitamin B6 →0.034 / 1.7 mg2%
FolateFolateFunctionFolate supports DNA synthesis and red blood cell formation. It is especially important during periods of rapid cell growth.Top food sources of Folate →26.2 / 400 µg7%
Minerals
CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →6.87 / 1,000 mg1%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →1.1 / 18 mg6%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →15.9 / 400 mg4%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →48.7 / 700 mg7%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →54.7 / 3,500 mg2%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →0.755 / 2,300 mg0%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →0.413 / 11 mg4%
CopperCopperFunctionCopper helps the body form connective tissue and red blood cells and supports iron metabolism alongside zinc.Top food sources of Copper →0.068 / 0.9 mg8%
ManganeseManganeseFunctionManganese supports bone formation and acts as a cofactor for enzymes involved in metabolism and antioxidant defense.Top food sources of Manganese →0.413 / 2.3 mg18%
SeleniumSeleniumFunctionSelenium supports antioxidant defense and thyroid hormone metabolism. Just a couple of Brazil nuts can cover a full day's worth.Top food sources of Selenium →5.05 / 55 µg9%
Carbohydrates
FiberFiberFunctionFiber is the indigestible part of plant foods. It slows digestion, which steadies the glucose response to a meal, feeds the gut microbiome, and supports satiety between meals.Top food sources of Fiber →1.87 / 30 g6%
Per 100 grams
Rice Flourper 100 grams
361kcalper 100 grams
Macros
Calories361 kcal–
Protein6.94 g–
Carbs78.5 g–
Fat2.1 g–
Vitamins
Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0.155 / 1.2 mg13%
Riboflavin (B2)Riboflavin (B2)FunctionRiboflavin, or vitamin B2, helps the body turn food into energy and supports healthy skin and eyes. It works alongside the other B vitamins in energy metabolism.Top food sources of Riboflavin (B2) →0.003 / 1.3 mg0%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →2.79 / 16 mg17%
Vitamin B6Vitamin B6FunctionVitamin B6 supports amino acid metabolism, red blood cell formation, and neurotransmitter production, which ties into steady mood and energy.Top food sources of Vitamin B6 →0.076 / 1.7 mg4%
FolateFolateFunctionFolate supports DNA synthesis and red blood cell formation. It is especially important during periods of rapid cell growth.Top food sources of Folate →16 / 400 µg4%
Minerals
CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →8.67 / 1,000 mg1%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →0.687 / 18 mg4%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →56 / 400 mg14%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →159 / 700 mg23%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →140 / 3,500 mg4%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →4 / 2,300 mg0%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →1.48 / 11 mg13%
CopperCopperFunctionCopper helps the body form connective tissue and red blood cells and supports iron metabolism alongside zinc.Top food sources of Copper →0.222 / 0.9 mg25%
ManganeseManganeseFunctionManganese supports bone formation and acts as a cofactor for enzymes involved in metabolism and antioxidant defense.Top food sources of Manganese →1.58 / 2.3 mg69%
SeleniumSeleniumFunctionSelenium supports antioxidant defense and thyroid hormone metabolism. Just a couple of Brazil nuts can cover a full day's worth.Top food sources of Selenium →5.66 / 55 µg10%
Carbohydrates
FiberFiberFunctionFiber is the indigestible part of plant foods. It slows digestion, which steadies the glucose response to a meal, feeds the gut microbiome, and supports satiety between meals.Top food sources of Fiber →0.5 / 30 g2%
Wheat Flourper 100 grams
364kcalper 100 grams
Macros
Calories364 kcal–
Protein12.8 g–
Carbs74.1 g–
Fat1.85 g–
Vitamins
Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0.698 / 1.2 mg58%
Riboflavin (B2)Riboflavin (B2)FunctionRiboflavin, or vitamin B2, helps the body turn food into energy and supports healthy skin and eyes. It works alongside the other B vitamins in energy metabolism.Top food sources of Riboflavin (B2) →0.26 / 1.3 mg20%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →5.24 / 16 mg33%
Vitamin B6Vitamin B6FunctionVitamin B6 supports amino acid metabolism, red blood cell formation, and neurotransmitter production, which ties into steady mood and energy.Top food sources of Vitamin B6 →0.125 / 1.7 mg7%
FolateFolateFunctionFolate supports DNA synthesis and red blood cell formation. It is especially important during periods of rapid cell growth.Top food sources of Folate →95.3 / 400 µg24%
Minerals
CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →25 / 1,000 mg3%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →4.02 / 18 mg22%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →58 / 400 mg15%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →177 / 700 mg25%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →199 / 3,500 mg6%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →2.75 / 2,300 mg0%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →1.5 / 11 mg14%
CopperCopperFunctionCopper helps the body form connective tissue and red blood cells and supports iron metabolism alongside zinc.Top food sources of Copper →0.248 / 0.9 mg28%
ManganeseManganeseFunctionManganese supports bone formation and acts as a cofactor for enzymes involved in metabolism and antioxidant defense.Top food sources of Manganese →1.5 / 2.3 mg65%
SeleniumSeleniumFunctionSelenium supports antioxidant defense and thyroid hormone metabolism. Just a couple of Brazil nuts can cover a full day's worth.Top food sources of Selenium →18.4 / 55 µg33%
Carbohydrates
FiberFiberFunctionFiber is the indigestible part of plant foods. It slows digestion, which steadies the glucose response to a meal, feeds the gut microbiome, and supports satiety between meals.Top food sources of Fiber →6.8 / 30 g23%
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Rice Flour and Wheat Flour, including preparation variants and research-cited compound levels, or compare any two foods.