Flour Wheat vs Rice Brown
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 2.13 g.
- Rice Brown is lighter per 100 g: 127 kcal against 364 kcal.
- Flour Wheat leads in 6 micronutrients, including Thiamin (B1), Riboflavin (B2), Folate.
- Rice Brown leads in 37 micronutrients, including Pantothenic Acid (B5), Vitamin B6, Choline.
Per 100 calories
| Nutrient | Flour Wheat | Rice Brown |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 3.51 g | 2.13 g |
| Carbs | 20.4 g | 21 g |
| Fat | 0.508 g | 0.693 g |
| Vitamins | ||
| Thiamin (B1) | 0.192 mg | 0.099 mg |
| Riboflavin (B2) | 0.071 mg | 0.039 mg |
| Niacin (B3) | 1.44 mg | 1.52 mg |
| Pantothenic Acid (B5) | 0 mg | 0.274 mg |
| Vitamin B6 | 0.034 mg | 0.1 mg |
| Folate | 26.2 µg | 4.45 µg |
| Choline | 0 mg | 5.34 mg |
| Vitamin E | 0 mg | 0.067 mg |
| Vitamin K | 0 µg | 0.236 µg |
| Minerals | ||
| Calcium | 6.87 mg | 4.19 mg |
| Iron | 1.1 mg | 0.424 mg |
| Magnesium | 15.9 mg | 31.9 mg |
| Phosphorus | 48.7 mg | 72.3 mg |
| Potassium | 54.7 mg | 59.2 mg |
| Sodium | 0.755 mg | 2.36 mg |
| Zinc | 0.413 mg | 0.55 mg |
| Copper | 0.068 mg | 0.082 mg |
| Manganese | 0.413 mg | 0.841 mg |
| Selenium | 5.05 µg | 5.97 µg |
| Carbohydrates | ||
| Fiber | 1.87 g | 1.34 g |
| Sugar | 0 g | 0.153 g |
| Starch | 0 g | 21.2 g |
| Fats | ||
| Polyunsaturated Fat | 0 g | 0.243 g |
| Monounsaturated Fat | 0 g | 0.254 g |
| Saturated Fat | 0 g | 0.167 g |
| Omega-3 (ALA) | 0 g | 0.008 g |
| Omega-3 (EPA) | 0 g | 0.001 g |
| Omega-6 (Linoleic Acid) | 0 g | 0.235 g |
| Amino Acids | ||
| Histidine | 0 g | 0.049 g |
| Isoleucine | 0 g | 0.082 g |
| Leucine | 0 g | 0.159 g |
| Lysine | 0 g | 0.074 g |
| Methionine | 0 g | 0.043 g |
| Cystine | 0 g | 0.024 g |
| Phenylalanine | 0 g | 0.099 g |
| Tyrosine | 0 g | 0.072 g |
| Threonine | 0 g | 0.071 g |
| Tryptophan | 0 g | 0.025 g |
| Valine | 0 g | 0.113 g |
| Arginine | 0 g | 0.146 g |
| Alanine | 0 g | 0.112 g |
| Serine | 0 g | 0.18 g |
| Proline | 0 g | 0.392 g |
| Glycine | 0 g | 0.095 g |
| Aspartic Acid | 0 g | 0.09 g |
| Glutamic Acid | 0 g | 0.1 g |
Per 100 grams
| Nutrient | Flour Wheat | Rice Brown |
|---|---|---|
| Calories | 364 kcal | 127 kcal |
| Protein | 12.8 g | 2.72 g |
| Carbs | 74.1 g | 26.8 g |
| Fat | 1.85 g | 0.883 g |
| Vitamins | ||
| Thiamin (B1) | 0.698 mg | 0.126 mg |
| Riboflavin (B2) | 0.26 mg | 0.05 mg |
| Niacin (B3) | 5.24 mg | 1.93 mg |
| Pantothenic Acid (B5) | 0 mg | 0.349 mg |
| Vitamin B6 | 0.125 mg | 0.127 mg |
| Folate | 95.3 µg | 5.67 µg |
| Choline | 0 mg | 6.8 mg |
| Vitamin E | 0 mg | 0.085 mg |
| Vitamin K | 0 µg | 0.3 µg |
| Minerals | ||
| Calcium | 25 mg | 5.33 mg |
| Iron | 4.02 mg | 0.54 mg |
| Magnesium | 58 mg | 40.7 mg |
| Phosphorus | 177 mg | 92 mg |
| Potassium | 199 mg | 75.3 mg |
| Sodium | 2.75 mg | 3 mg |
| Zinc | 1.5 mg | 0.7 mg |
| Copper | 0.248 mg | 0.105 mg |
| Manganese | 1.5 mg | 1.07 mg |
| Selenium | 18.4 µg | 7.6 µg |
| Carbohydrates | ||
| Fiber | 6.8 g | 1.7 g |
| Sugar | 0 g | 0.195 g |
| Starch | 0 g | 27.1 g |
| Fats | ||
| Polyunsaturated Fat | 0 g | 0.31 g |
| Monounsaturated Fat | 0 g | 0.323 g |
| Saturated Fat | 0 g | 0.213 g |
| Omega-3 (ALA) | 0 g | 0.01 g |
| Omega-3 (EPA) | 0 g | 0.001 g |
| Omega-6 (Linoleic Acid) | 0 g | 0.299 g |
| Amino Acids | ||
| Histidine | 0 g | 0.063 g |
| Isoleucine | 0 g | 0.104 g |
| Leucine | 0 g | 0.203 g |
| Lysine | 0 g | 0.094 g |
| Methionine | 0 g | 0.055 g |
| Cystine | 0 g | 0.03 g |
| Phenylalanine | 0 g | 0.126 g |
| Tyrosine | 0 g | 0.092 g |
| Threonine | 0 g | 0.09 g |
| Tryptophan | 0 g | 0.032 g |
| Valine | 0 g | 0.144 g |
| Arginine | 0 g | 0.186 g |
| Alanine | 0 g | 0.143 g |
| Serine | 0 g | 0.229 g |
| Proline | 0 g | 0.499 g |
| Glycine | 0 g | 0.121 g |
| Aspartic Acid | 0 g | 0.115 g |
| Glutamic Acid | 0 g | 0.127 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Flour Wheat and Rice Brown, including preparation variants and research-cited compound levels, or compare any two foods.