Flour Rice vs Wheat Flour White (Industrial)
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Wheat Flour White (Industrial) has more protein per 100 calories: 3.16 g against 1.92 g.
- Flour Rice leads in 7 micronutrients, including Vitamin B6, Magnesium, Phosphorus.
- Wheat Flour White (Industrial) leads in 37 micronutrients, including Thiamin (B1), Riboflavin (B2), Niacin (B3).
Per 100 calories
| Nutrient | Flour Rice | Wheat Flour White (Industrial) |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 1.92 g | 3.16 g |
| Carbs | 21.8 g | 20.3 g |
| Fat | 0.583 g | 0.394 g |
| Vitamins | ||
| Thiamin (B1) | 0.043 mg | 0.14 mg |
| Riboflavin (B2) | 0.001 mg | 0.08 mg |
| Niacin (B3) | 0.773 mg | 1.09 mg |
| Pantothenic Acid (B5) | 0 mg | 0.091 mg |
| Vitamin B6 | 0.021 mg | 0.01 mg |
| Folate | 4.44 µg | 30.8 µg |
| Choline | 0 mg | 2.86 mg |
| Vitamin E | 0 mg | 0.029 mg |
| Vitamin K | 0 µg | 0.082 µg |
| Minerals | ||
| Calcium | 2.4 mg | 5.54 mg |
| Iron | 0.19 mg | 0.955 mg |
| Magnesium | 15.5 mg | 8.03 mg |
| Phosphorus | 44 mg | 30.2 mg |
| Potassium | 38.8 mg | 37.1 mg |
| Sodium | 1.11 mg | 0.549 mg |
| Zinc | 0.41 mg | 0.297 mg |
| Copper | 0.062 mg | 0.049 mg |
| Manganese | 0.437 mg | 0.186 mg |
| Selenium | 1.57 µg | 5.9 µg |
| Carbohydrates | ||
| Fiber | 0.139 g | 0.659 g |
| Sugar | 0 g | 0.228 g |
| Starch | 0 g | 17.4 g |
| Fructose | 0 g | 0.008 g |
| Fats | ||
| Polyunsaturated Fat | 0 g | 0.201 g |
| Monounsaturated Fat | 0 g | 0.044 g |
| Saturated Fat | 0 g | 0.076 g |
| Omega-6 (Linoleic Acid) | 0 g | 0.196 g |
| Amino Acids | ||
| Histidine | 0 g | 0.062 g |
| Isoleucine | 0 g | 0.106 g |
| Leucine | 0 g | 0.202 g |
| Lysine | 0 g | 0.075 g |
| Methionine | 0 g | 0.045 g |
| Cystine | 0 g | 0.075 g |
| Phenylalanine | 0 g | 0.142 g |
| Tyrosine | 0 g | 0.044 g |
| Threonine | 0 g | 0.08 g |
| Tryptophan | 0 g | 0.035 g |
| Valine | 0 g | 0.126 g |
| Arginine | 0 g | 0.115 g |
| Alanine | 0 g | 0.09 g |
| Serine | 0 g | 0.122 g |
| Proline | 0 g | 1.01 g |
| Glycine | 0 g | 0.104 g |
| Aspartic Acid | 0 g | 0.338 g |
| Glutamic Acid | 0 g | 0.132 g |
Per 100 grams
| Nutrient | Flour Rice | Wheat Flour White (Industrial) |
|---|---|---|
| Calories | 361 kcal | 364 kcal |
| Protein | 6.94 g | 11.5 g |
| Carbs | 78.5 g | 74.1 g |
| Fat | 2.1 g | 1.44 g |
| Vitamins | ||
| Thiamin (B1) | 0.155 mg | 0.51 mg |
| Riboflavin (B2) | 0.003 mg | 0.29 mg |
| Niacin (B3) | 2.79 mg | 3.97 mg |
| Pantothenic Acid (B5) | 0 mg | 0.33 mg |
| Vitamin B6 | 0.076 mg | 0.038 mg |
| Folate | 16 µg | 112 µg |
| Choline | 0 mg | 10.4 mg |
| Vitamin E | 0 mg | 0.105 mg |
| Vitamin K | 0 µg | 0.3 µg |
| Minerals | ||
| Calcium | 8.67 mg | 20.2 mg |
| Iron | 0.687 mg | 3.48 mg |
| Magnesium | 56 mg | 29.3 mg |
| Phosphorus | 159 mg | 110 mg |
| Potassium | 140 mg | 135 mg |
| Sodium | 4 mg | 2 mg |
| Zinc | 1.48 mg | 1.08 mg |
| Copper | 0.222 mg | 0.178 mg |
| Manganese | 1.58 mg | 0.678 mg |
| Selenium | 5.66 µg | 21.5 µg |
| Carbohydrates | ||
| Fiber | 0.5 g | 2.4 g |
| Sugar | 0 g | 0.829 g |
| Starch | 0 g | 63.3 g |
| Fructose | 0 g | 0.03 g |
| Fats | ||
| Polyunsaturated Fat | 0 g | 0.731 g |
| Monounsaturated Fat | 0 g | 0.161 g |
| Saturated Fat | 0 g | 0.276 g |
| Omega-6 (Linoleic Acid) | 0 g | 0.715 g |
| Amino Acids | ||
| Histidine | 0 g | 0.227 g |
| Isoleucine | 0 g | 0.386 g |
| Leucine | 0 g | 0.734 g |
| Lysine | 0 g | 0.274 g |
| Methionine | 0 g | 0.163 g |
| Cystine | 0 g | 0.273 g |
| Phenylalanine | 0 g | 0.517 g |
| Tyrosine | 0 g | 0.159 g |
| Threonine | 0 g | 0.292 g |
| Tryptophan | 0 g | 0.129 g |
| Valine | 0 g | 0.457 g |
| Arginine | 0 g | 0.42 g |
| Alanine | 0 g | 0.327 g |
| Serine | 0 g | 0.446 g |
| Proline | 0 g | 3.66 g |
| Glycine | 0 g | 0.38 g |
| Aspartic Acid | 0 g | 1.23 g |
| Glutamic Acid | 0 g | 0.481 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Flour Rice and Wheat Flour White (Industrial), including preparation variants and research-cited compound levels, or compare any two foods.