Flour Wheat vs Rice White
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 2.01 g.
- Rice White is lighter per 100 g: 124 kcal against 364 kcal.
- Flour Wheat leads in 11 micronutrients, including Thiamin (B1), Riboflavin (B2), Niacin (B3).
- Rice White leads in 30 micronutrients, including Pantothenic Acid (B5), Vitamin B6, Choline.
Per 100 calories
| Nutrient | Flour Wheat | Rice White |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 3.51 g | 2.01 g |
| Carbs | 20.4 g | 21.7 g |
| Fat | 0.508 g | 0.202 g |
| Vitamins | ||
| Thiamin (B1) | 0.192 mg | 0.085 mg |
| Riboflavin (B2) | 0.071 mg | 0.013 mg |
| Niacin (B3) | 1.44 mg | 1.06 mg |
| Pantothenic Acid (B5) | 0 mg | 0.288 mg |
| Vitamin B6 | 0.034 mg | 0.065 mg |
| Folate | 26.2 µg | 26.6 µg |
| Choline | 0 mg | 1.69 mg |
| Vitamin E | 0 mg | 0.02 mg |
| Minerals | ||
| Calcium | 6.87 mg | 5.84 mg |
| Iron | 1.1 mg | 0.679 mg |
| Magnesium | 15.9 mg | 7.75 mg |
| Phosphorus | 48.7 mg | 30.3 mg |
| Potassium | 54.7 mg | 26.9 mg |
| Sodium | 0.755 mg | 1.01 mg |
| Zinc | 0.413 mg | 0.33 mg |
| Copper | 0.068 mg | 0.048 mg |
| Manganese | 0.413 mg | 0.293 mg |
| Selenium | 5.05 µg | 6.27 µg |
| Carbohydrates | ||
| Fiber | 1.87 g | 0.564 g |
| Sugar | 0 g | 0.064 g |
| Fructose | 0 g | 0.016 g |
| Fats | ||
| Polyunsaturated Fat | 0 g | 0.054 g |
| Monounsaturated Fat | 0 g | 0.056 g |
| Saturated Fat | 0 g | 0.048 g |
| Omega-6 (Linoleic Acid) | 0 g | 0.045 g |
| Amino Acids | ||
| Histidine | 0 g | 0.048 g |
| Isoleucine | 0 g | 0.089 g |
| Leucine | 0 g | 0.17 g |
| Lysine | 0 g | 0.068 g |
| Methionine | 0 g | 0.048 g |
| Cystine | 0 g | 0.041 g |
| Phenylalanine | 0 g | 0.107 g |
| Tyrosine | 0 g | 0.065 g |
| Threonine | 0 g | 0.073 g |
| Tryptophan | 0 g | 0.024 g |
| Valine | 0 g | 0.124 g |
| Arginine | 0 g | 0.17 g |
| Alanine | 0 g | 0.117 g |
| Serine | 0 g | 0.197 g |
| Proline | 0 g | 0.388 g |
| Glycine | 0 g | 0.093 g |
| Aspartic Acid | 0 g | 0.105 g |
| Glutamic Acid | 0 g | 0.104 g |
Per 100 grams
| Nutrient | Flour Wheat | Rice White |
|---|---|---|
| Calories | 364 kcal | 124 kcal |
| Protein | 12.8 g | 2.5 g |
| Carbs | 74.1 g | 27 g |
| Fat | 1.85 g | 0.251 g |
| Vitamins | ||
| Thiamin (B1) | 0.698 mg | 0.105 mg |
| Riboflavin (B2) | 0.26 mg | 0.016 mg |
| Niacin (B3) | 5.24 mg | 1.32 mg |
| Pantothenic Acid (B5) | 0 mg | 0.358 mg |
| Vitamin B6 | 0.125 mg | 0.081 mg |
| Folate | 95.3 µg | 33 µg |
| Choline | 0 mg | 2.1 mg |
| Vitamin E | 0 mg | 0.025 mg |
| Minerals | ||
| Calcium | 25 mg | 7.25 mg |
| Iron | 4.02 mg | 0.843 mg |
| Magnesium | 58 mg | 9.63 mg |
| Phosphorus | 177 mg | 37.6 mg |
| Potassium | 199 mg | 33.4 mg |
| Sodium | 2.75 mg | 1.25 mg |
| Zinc | 1.5 mg | 0.41 mg |
| Copper | 0.248 mg | 0.06 mg |
| Manganese | 1.5 mg | 0.364 mg |
| Selenium | 18.4 µg | 7.78 µg |
| Carbohydrates | ||
| Fiber | 6.8 g | 0.7 g |
| Sugar | 0 g | 0.08 g |
| Fructose | 0 g | 0.02 g |
| Fats | ||
| Polyunsaturated Fat | 0 g | 0.067 g |
| Monounsaturated Fat | 0 g | 0.069 g |
| Saturated Fat | 0 g | 0.06 g |
| Omega-6 (Linoleic Acid) | 0 g | 0.056 g |
| Amino Acids | ||
| Histidine | 0 g | 0.06 g |
| Isoleucine | 0 g | 0.11 g |
| Leucine | 0 g | 0.211 g |
| Lysine | 0 g | 0.085 g |
| Methionine | 0 g | 0.059 g |
| Cystine | 0 g | 0.051 g |
| Phenylalanine | 0 g | 0.133 g |
| Tyrosine | 0 g | 0.081 g |
| Threonine | 0 g | 0.09 g |
| Tryptophan | 0 g | 0.03 g |
| Valine | 0 g | 0.154 g |
| Arginine | 0 g | 0.211 g |
| Alanine | 0 g | 0.145 g |
| Serine | 0 g | 0.245 g |
| Proline | 0 g | 0.481 g |
| Glycine | 0 g | 0.116 g |
| Aspartic Acid | 0 g | 0.13 g |
| Glutamic Acid | 0 g | 0.129 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Flour Wheat and Rice White, including preparation variants and research-cited compound levels, or compare any two foods.