Rice Brown vs Wheat Flour White
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Wheat Flour White has more protein per 100 calories: 2.76 g against 2.13 g.
- Rice Brown is lighter per 100 g: 127 kcal against 367 kcal.
- Rice Brown leads in 21 micronutrients, including Pantothenic Acid (B5), Vitamin B6, Choline.
- Wheat Flour White leads in 15 micronutrients, including Thiamin (B1), Riboflavin (B2), Folate.
Per 100 calories
| Nutrient | Rice Brown | Wheat Flour White |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 2.13 g | 2.76 g |
| Carbs | 21 g | 20.3 g |
| Fat | 0.693 g | 0.613 g |
| Vitamins | ||
| Thiamin (B1) | 0.099 mg | 0.19 mg |
| Riboflavin (B2) | 0.039 mg | 0.115 mg |
| Niacin (B3) | 1.52 mg | 1.53 mg |
| Pantothenic Acid (B5) | 0.274 mg | 0.118 mg |
| Vitamin B6 | 0.1 mg | 0.011 mg |
| Folate | 4.45 µg | 43.4 µg |
| Choline | 5.34 mg | 2.86 mg |
| Vitamin E | 0.067 mg | 0.086 mg |
| Vitamin K | 0.236 µg | 0.113 µg |
| Minerals | ||
| Calcium | 4.19 mg | 29.6 mg |
| Iron | 0.424 mg | 1.31 mg |
| Magnesium | 31.9 mg | 5.75 mg |
| Phosphorus | 72.3 mg | 48.3 mg |
| Potassium | 59.2 mg | 29.2 mg |
| Sodium | 2.36 mg | 64 mg |
| Zinc | 0.55 mg | 0.188 mg |
| Copper | 0.082 mg | 0.038 mg |
| Manganese | 0.841 mg | 0.196 mg |
| Selenium | 5.97 µg | 8.2 µg |
| Carbohydrates | ||
| Fiber | 1.34 g | 0.685 g |
| Sugar | 0.153 g | 0.075 g |
| Starch | 21.2 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 0.243 g | 0.16 g |
| Monounsaturated Fat | 0.254 g | 0.176 g |
| Saturated Fat | 0.167 g | 0.179 g |
| Omega-3 (ALA) | 0.008 g | 0 g |
| Omega-3 (EPA) | 0.001 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.235 g | 0.149 g |
| Amino Acids | ||
| Histidine | 0.049 g | 0.06 g |
| Isoleucine | 0.082 g | 0.097 g |
| Leucine | 0.159 g | 0.19 g |
| Lysine | 0.074 g | 0.063 g |
| Methionine | 0.043 g | 0.048 g |
| Cystine | 0.024 g | 0.059 g |
| Phenylalanine | 0.099 g | 0.138 g |
| Tyrosine | 0.072 g | 0.082 g |
| Threonine | 0.071 g | 0.075 g |
| Tryptophan | 0.025 g | 0.034 g |
| Valine | 0.113 g | 0.112 g |
| Arginine | 0.146 g | 0.108 g |
| Alanine | 0.112 g | 0.087 g |
| Serine | 0.18 g | 0.115 g |
| Proline | 0.392 g | 0.933 g |
| Glycine | 0.095 g | 0.098 g |
| Aspartic Acid | 0.09 g | 0.32 g |
| Glutamic Acid | 0.1 g | 0.138 g |
Per 100 grams
| Nutrient | Rice Brown | Wheat Flour White |
|---|---|---|
| Calories | 127 kcal | 367 kcal |
| Protein | 2.72 g | 10.1 g |
| Carbs | 26.8 g | 74.6 g |
| Fat | 0.883 g | 2.25 g |
| Vitamins | ||
| Thiamin (B1) | 0.126 mg | 0.699 mg |
| Riboflavin (B2) | 0.05 mg | 0.421 mg |
| Niacin (B3) | 1.93 mg | 5.62 mg |
| Pantothenic Acid (B5) | 0.349 mg | 0.435 mg |
| Vitamin B6 | 0.127 mg | 0.042 mg |
| Folate | 5.67 µg | 160 µg |
| Choline | 6.8 mg | 10.5 mg |
| Vitamin E | 0.085 mg | 0.315 mg |
| Vitamin K | 0.3 µg | 0.414 µg |
| Minerals | ||
| Calcium | 5.33 mg | 109 mg |
| Iron | 0.54 mg | 4.82 mg |
| Magnesium | 40.7 mg | 21.1 mg |
| Phosphorus | 92 mg | 177 mg |
| Potassium | 75.3 mg | 107 mg |
| Sodium | 3 mg | 235 mg |
| Zinc | 0.7 mg | 0.691 mg |
| Copper | 0.105 mg | 0.139 mg |
| Manganese | 1.07 mg | 0.721 mg |
| Selenium | 7.6 µg | 30.1 µg |
| Carbohydrates | ||
| Fiber | 1.7 g | 2.51 g |
| Sugar | 0.195 g | 0.275 g |
| Starch | 27.1 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 0.31 g | 0.586 g |
| Monounsaturated Fat | 0.323 g | 0.648 g |
| Saturated Fat | 0.213 g | 0.656 g |
| Omega-3 (ALA) | 0.01 g | 0 g |
| Omega-3 (EPA) | 0.001 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.299 g | 0.549 g |
| Amino Acids | ||
| Histidine | 0.063 g | 0.222 g |
| Isoleucine | 0.104 g | 0.357 g |
| Leucine | 0.203 g | 0.696 g |
| Lysine | 0.094 g | 0.233 g |
| Methionine | 0.055 g | 0.178 g |
| Cystine | 0.03 g | 0.217 g |
| Phenylalanine | 0.126 g | 0.505 g |
| Tyrosine | 0.092 g | 0.3 g |
| Threonine | 0.09 g | 0.275 g |
| Tryptophan | 0.032 g | 0.126 g |
| Valine | 0.144 g | 0.413 g |
| Arginine | 0.186 g | 0.398 g |
| Alanine | 0.143 g | 0.321 g |
| Serine | 0.229 g | 0.424 g |
| Proline | 0.499 g | 3.43 g |
| Glycine | 0.121 g | 0.359 g |
| Aspartic Acid | 0.115 g | 1.17 g |
| Glutamic Acid | 0.127 g | 0.507 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Rice Brown and Wheat Flour White, including preparation variants and research-cited compound levels, or compare any two foods.