Rice vs Flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Flour, rye is higher in more vitamins & minerals
Calories (kcal)
Rice —
Flour —
Protein (g)
Rice 7.25
Flour 8.40
Carbs (g)
Rice 76.7
Flour 77.2
Fat (g)
Rice 3.31
Flour 1.91
Fiber (g)
Rice 3.02
Flour 13.7
Quick answers
Which has more protein?
Flour, rye — 8.40g vs 7.25g per 100g.
Which is more nutrient-dense?
Flour, rye scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Rice | Flour | Diff |
|---|---|---|---|
| Macronutrients | |||
| Water | 11.5 g | 11.1 g | +3% |
| Protein | 7.25 g | 8.40 g | -14% |
| Total lipid (fat) | 3.31 g | 1.91 g | +73% |
| Carbohydrate, by difference | 76.7 g | 77.2 g | -1% |
| Fiber, total dietary | 3.02 g | 13.7 g | -78% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.326 mg | 0.216 mg | +51% |
| Riboflavin (Vitamin B2) | 0.102 mg | 0.170 mg | -40% |
| Niacin (Vitamin B3) | 6.27 mg | 1.16 mg | +439% |
| Vitamin B-6 — Pyridoxine | 0.161 mg | 0.164 mg | -2% |
| Minerals | |||
| Calcium, Ca | 8.06 mg | 32.2 mg | -75% |
| Iron, Fe | 1.24 mg | 2.54 mg | -51% |
| Magnesium, Mg | 115 mg | 95.4 mg | +21% |
| Phosphorus, P | 303 mg | 280 mg | +8% |
| Potassium, K | 250 mg | 434 mg | -42% |
| Sodium, Na | 0 mg | 0 mg | = |
| Zinc, Zn | 1.85 mg | 2.33 mg | -20% |
| Copper, Cu | 0.266 mg | 0.338 mg | -21% |
| Manganese, Mn | 2.70 mg | 2.13 mg | +27% |
| Selenium, Se | 14.8 ug | 16.6 ug | -11% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 366 kcal | 359 kcal | +2% |
| Energy (Atwater Specific Factors) | 368 kcal | 351 kcal | +5% |
| Nitrogen | 1.22 g | 1.44 g | -15% |
| Ash | 1.28 g | 1.40 g | -9% |
| Total dietary fiber (AOAC 2011.25) | 4.30 g | 17.9 g | -76% |
| High Molecular Weight Dietary Fiber (HMWDF) | 3.38 g | 13.0 g | -74% |
| Low Molecular Weight Dietary Fiber (LMWDF) | 0.501 g | 4.90 g | -90% |
| Beta-glucan | — | 1.91 g | |
| Starch | 71.6 g | 54.1 g | +32% |
| Molybdenum, Mo | 63.9 ug | 75.5 ug | -15% |
| Biotin | 4.99 ug | 8.98 ug | -44% |
| Daidzein | 0.030 mg | — | |
| Genistein | 0.035 mg | — | |
| Proanthocyanidin dimers | 0 mg | — | |
| Proanthocyanidin trimers | 0 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.065 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Rice, brown, long grain, unenriched, raw nutrition facts Flour, rye nutrition facts Compare other foods →
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