Rice White 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 2.01 g.
- Rice White is lighter per 100 g: 124 kcal against 364 kcal.
- Rice White leads in 10 micronutrients, including Pantothenic Acid (B5), Vitamin B6, Sodium.
- Wheat Flour White (Industrial) leads in 19 micronutrients, including Thiamin (B1), Riboflavin (B2), Choline.
Per 100 calories
| Nutrient | Rice White | Wheat Flour White (Industrial) |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 2.01 g | 3.16 g |
| Carbs | 21.7 g | 20.3 g |
| Fat | 0.202 g | 0.394 g |
| Vitamins | ||
| Thiamin (B1) | 0.085 mg | 0.14 mg |
| Riboflavin (B2) | 0.013 mg | 0.08 mg |
| Niacin (B3) | 1.06 mg | 1.09 mg |
| Pantothenic Acid (B5) | 0.288 mg | 0.091 mg |
| Vitamin B6 | 0.065 mg | 0.01 mg |
| Folate | 26.6 µg | 30.8 µg |
| Choline | 1.69 mg | 2.86 mg |
| Vitamin E | 0.02 mg | 0.029 mg |
| Vitamin K | 0 µg | 0.082 µg |
| Minerals | ||
| Calcium | 5.84 mg | 5.54 mg |
| Iron | 0.679 mg | 0.955 mg |
| Magnesium | 7.75 mg | 8.03 mg |
| Phosphorus | 30.3 mg | 30.2 mg |
| Potassium | 26.9 mg | 37.1 mg |
| Sodium | 1.01 mg | 0.549 mg |
| Zinc | 0.33 mg | 0.297 mg |
| Copper | 0.048 mg | 0.049 mg |
| Manganese | 0.293 mg | 0.186 mg |
| Selenium | 6.27 µg | 5.9 µg |
| Carbohydrates | ||
| Fiber | 0.564 g | 0.659 g |
| Sugar | 0.064 g | 0.228 g |
| Starch | 0 g | 17.4 g |
| Fructose | 0.016 g | 0.008 g |
| Fats | ||
| Polyunsaturated Fat | 0.054 g | 0.201 g |
| Monounsaturated Fat | 0.056 g | 0.044 g |
| Saturated Fat | 0.048 g | 0.076 g |
| Omega-6 (Linoleic Acid) | 0.045 g | 0.196 g |
| Amino Acids | ||
| Histidine | 0.048 g | 0.062 g |
| Isoleucine | 0.089 g | 0.106 g |
| Leucine | 0.17 g | 0.202 g |
| Lysine | 0.068 g | 0.075 g |
| Methionine | 0.048 g | 0.045 g |
| Cystine | 0.041 g | 0.075 g |
| Phenylalanine | 0.107 g | 0.142 g |
| Tyrosine | 0.065 g | 0.044 g |
| Threonine | 0.073 g | 0.08 g |
| Tryptophan | 0.024 g | 0.035 g |
| Valine | 0.124 g | 0.126 g |
| Arginine | 0.17 g | 0.115 g |
| Alanine | 0.117 g | 0.09 g |
| Serine | 0.197 g | 0.122 g |
| Proline | 0.388 g | 1.01 g |
| Glycine | 0.093 g | 0.104 g |
| Aspartic Acid | 0.105 g | 0.338 g |
| Glutamic Acid | 0.104 g | 0.132 g |
Per 100 grams
| Nutrient | Rice White | Wheat Flour White (Industrial) |
|---|---|---|
| Calories | 124 kcal | 364 kcal |
| Protein | 2.5 g | 11.5 g |
| Carbs | 27 g | 74.1 g |
| Fat | 0.251 g | 1.44 g |
| Vitamins | ||
| Thiamin (B1) | 0.105 mg | 0.51 mg |
| Riboflavin (B2) | 0.016 mg | 0.29 mg |
| Niacin (B3) | 1.32 mg | 3.97 mg |
| Pantothenic Acid (B5) | 0.358 mg | 0.33 mg |
| Vitamin B6 | 0.081 mg | 0.038 mg |
| Folate | 33 µg | 112 µg |
| Choline | 2.1 mg | 10.4 mg |
| Vitamin E | 0.025 mg | 0.105 mg |
| Vitamin K | 0 µg | 0.3 µg |
| Minerals | ||
| Calcium | 7.25 mg | 20.2 mg |
| Iron | 0.843 mg | 3.48 mg |
| Magnesium | 9.63 mg | 29.3 mg |
| Phosphorus | 37.6 mg | 110 mg |
| Potassium | 33.4 mg | 135 mg |
| Sodium | 1.25 mg | 2 mg |
| Zinc | 0.41 mg | 1.08 mg |
| Copper | 0.06 mg | 0.178 mg |
| Manganese | 0.364 mg | 0.678 mg |
| Selenium | 7.78 µg | 21.5 µg |
| Carbohydrates | ||
| Fiber | 0.7 g | 2.4 g |
| Sugar | 0.08 g | 0.829 g |
| Starch | 0 g | 63.3 g |
| Fructose | 0.02 g | 0.03 g |
| Fats | ||
| Polyunsaturated Fat | 0.067 g | 0.731 g |
| Monounsaturated Fat | 0.069 g | 0.161 g |
| Saturated Fat | 0.06 g | 0.276 g |
| Omega-6 (Linoleic Acid) | 0.056 g | 0.715 g |
| Amino Acids | ||
| Histidine | 0.06 g | 0.227 g |
| Isoleucine | 0.11 g | 0.386 g |
| Leucine | 0.211 g | 0.734 g |
| Lysine | 0.085 g | 0.274 g |
| Methionine | 0.059 g | 0.163 g |
| Cystine | 0.051 g | 0.273 g |
| Phenylalanine | 0.133 g | 0.517 g |
| Tyrosine | 0.081 g | 0.159 g |
| Threonine | 0.09 g | 0.292 g |
| Tryptophan | 0.03 g | 0.129 g |
| Valine | 0.154 g | 0.457 g |
| Arginine | 0.211 g | 0.42 g |
| Alanine | 0.145 g | 0.327 g |
| Serine | 0.245 g | 0.446 g |
| Proline | 0.481 g | 3.66 g |
| Glycine | 0.116 g | 0.38 g |
| Aspartic Acid | 0.13 g | 1.23 g |
| Glutamic Acid | 0.129 g | 0.481 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 (Industrial), including preparation variants and research-cited compound levels, or compare any two foods.