Rice White 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 2.01 g.
- Rice White is lighter per 100 g: 124 kcal against 367 kcal.
- Rice White leads in 10 micronutrients, including Pantothenic Acid (B5), Vitamin B6, Magnesium.
- Wheat Flour White leads in 25 micronutrients, including Thiamin (B1), Riboflavin (B2), Niacin (B3).
Per 100 calories
| Nutrient | Rice White | Wheat Flour White |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 2.01 g | 2.76 g |
| Carbs | 21.7 g | 20.3 g |
| Fat | 0.202 g | 0.613 g |
| Vitamins | ||
| Thiamin (B1) | 0.085 mg | 0.19 mg |
| Riboflavin (B2) | 0.013 mg | 0.115 mg |
| Niacin (B3) | 1.06 mg | 1.53 mg |
| Pantothenic Acid (B5) | 0.288 mg | 0.118 mg |
| Vitamin B6 | 0.065 mg | 0.011 mg |
| Folate | 26.6 µg | 43.4 µg |
| Choline | 1.69 mg | 2.86 mg |
| Vitamin E | 0.02 mg | 0.086 mg |
| Vitamin K | 0 µg | 0.113 µg |
| Minerals | ||
| Calcium | 5.84 mg | 29.6 mg |
| Iron | 0.679 mg | 1.31 mg |
| Magnesium | 7.75 mg | 5.75 mg |
| Phosphorus | 30.3 mg | 48.3 mg |
| Potassium | 26.9 mg | 29.2 mg |
| Sodium | 1.01 mg | 64 mg |
| Zinc | 0.33 mg | 0.188 mg |
| Copper | 0.048 mg | 0.038 mg |
| Manganese | 0.293 mg | 0.196 mg |
| Selenium | 6.27 µg | 8.2 µg |
| Carbohydrates | ||
| Fiber | 0.564 g | 0.685 g |
| Sugar | 0.064 g | 0.075 g |
| Fructose | 0.016 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 0.054 g | 0.16 g |
| Monounsaturated Fat | 0.056 g | 0.176 g |
| Saturated Fat | 0.048 g | 0.179 g |
| Omega-6 (Linoleic Acid) | 0.045 g | 0.149 g |
| Amino Acids | ||
| Histidine | 0.048 g | 0.06 g |
| Isoleucine | 0.089 g | 0.097 g |
| Leucine | 0.17 g | 0.19 g |
| Lysine | 0.068 g | 0.063 g |
| Methionine | 0.048 g | 0.048 g |
| Cystine | 0.041 g | 0.059 g |
| Phenylalanine | 0.107 g | 0.138 g |
| Tyrosine | 0.065 g | 0.082 g |
| Threonine | 0.073 g | 0.075 g |
| Tryptophan | 0.024 g | 0.034 g |
| Valine | 0.124 g | 0.112 g |
| Arginine | 0.17 g | 0.108 g |
| Alanine | 0.117 g | 0.087 g |
| Serine | 0.197 g | 0.115 g |
| Proline | 0.388 g | 0.933 g |
| Glycine | 0.093 g | 0.098 g |
| Aspartic Acid | 0.105 g | 0.32 g |
| Glutamic Acid | 0.104 g | 0.138 g |
Per 100 grams
| Nutrient | Rice White | Wheat Flour White |
|---|---|---|
| Calories | 124 kcal | 367 kcal |
| Protein | 2.5 g | 10.1 g |
| Carbs | 27 g | 74.6 g |
| Fat | 0.251 g | 2.25 g |
| Vitamins | ||
| Thiamin (B1) | 0.105 mg | 0.699 mg |
| Riboflavin (B2) | 0.016 mg | 0.421 mg |
| Niacin (B3) | 1.32 mg | 5.62 mg |
| Pantothenic Acid (B5) | 0.358 mg | 0.435 mg |
| Vitamin B6 | 0.081 mg | 0.042 mg |
| Folate | 33 µg | 160 µg |
| Choline | 2.1 mg | 10.5 mg |
| Vitamin E | 0.025 mg | 0.315 mg |
| Vitamin K | 0 µg | 0.414 µg |
| Minerals | ||
| Calcium | 7.25 mg | 109 mg |
| Iron | 0.843 mg | 4.82 mg |
| Magnesium | 9.63 mg | 21.1 mg |
| Phosphorus | 37.6 mg | 177 mg |
| Potassium | 33.4 mg | 107 mg |
| Sodium | 1.25 mg | 235 mg |
| Zinc | 0.41 mg | 0.691 mg |
| Copper | 0.06 mg | 0.139 mg |
| Manganese | 0.364 mg | 0.721 mg |
| Selenium | 7.78 µg | 30.1 µg |
| Carbohydrates | ||
| Fiber | 0.7 g | 2.51 g |
| Sugar | 0.08 g | 0.275 g |
| Fructose | 0.02 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 0.067 g | 0.586 g |
| Monounsaturated Fat | 0.069 g | 0.648 g |
| Saturated Fat | 0.06 g | 0.656 g |
| Omega-6 (Linoleic Acid) | 0.056 g | 0.549 g |
| Amino Acids | ||
| Histidine | 0.06 g | 0.222 g |
| Isoleucine | 0.11 g | 0.357 g |
| Leucine | 0.211 g | 0.696 g |
| Lysine | 0.085 g | 0.233 g |
| Methionine | 0.059 g | 0.178 g |
| Cystine | 0.051 g | 0.217 g |
| Phenylalanine | 0.133 g | 0.505 g |
| Tyrosine | 0.081 g | 0.3 g |
| Threonine | 0.09 g | 0.275 g |
| Tryptophan | 0.03 g | 0.126 g |
| Valine | 0.154 g | 0.413 g |
| Arginine | 0.211 g | 0.398 g |
| Alanine | 0.145 g | 0.321 g |
| Serine | 0.245 g | 0.424 g |
| Proline | 0.481 g | 3.43 g |
| Glycine | 0.116 g | 0.359 g |
| Aspartic Acid | 0.13 g | 1.17 g |
| Glutamic Acid | 0.129 g | 0.507 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Rice White and Wheat Flour White, including preparation variants and research-cited compound levels, or compare any two foods.