Rice vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Rice, white, long-grain, parboiled, enriched, dry is higher in more vitamins & minerals
Calories (kcal)
Rice 374
Flour —
Protein (g)
Rice 7.51
Flour 0.918
Carbs (g)
Rice 80.9
Flour 87.3
Fat (g)
Rice 1.03
Flour 0.494
Fiber (g)
Rice 1.80
Flour 4.83
Quick answers
Which has more protein?
Rice, white, long-grain, parboiled, enriched, dry — 7.51g vs 0.918g per 100g.
Which is more nutrient-dense?
Rice, white, long-grain, parboiled, enriched, dry 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 |
|---|---|---|---|
| Energy | |||
| Energy | 374 kcal | — | |
| Macronutrients | |||
| Water | 9.86 g | 10.6 g | -7% |
| Protein | 7.51 g | 0.918 g | +718% |
| Total lipid (fat) | 1.03 g | 0.494 g | +109% |
| Carbohydrate, by difference | 80.9 g | 87.3 g | -7% |
| Fiber, total dietary | 1.80 g | 4.83 g | -63% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.294 g | — | |
| Fatty acids, total monounsaturated | 0.258 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.603 mg | 0.051 mg | +1077% |
| Riboflavin (Vitamin B2) | 0.050 mg | 0.068 mg | -26% |
| Niacin (Vitamin B3) | 5.05 mg | 0.600 mg | +741% |
| Pantothenic acid (Vitamin B5) | 0.672 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.452 mg | 0.050 mg | +806% |
| Biotin (Vitamin B7) | 257 ug | — | |
| Folate, total (Vitamin B9) | 249 ug | — | |
| Choline, total | 6.00 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.030 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 71.0 mg | 74.6 mg | -5% |
| Iron, Fe | 3.33 mg | 3.99 mg | -16% |
| Magnesium, Mg | 27.0 mg | 33.6 mg | -20% |
| Phosphorus, P | 153 mg | 39.2 mg | +290% |
| Potassium, K | 174 mg | 198 mg | -12% |
| Sodium, Na | 2.00 mg | 13.1 mg | -85% |
| Zinc, Zn | 1.02 mg | 0.410 mg | +149% |
| Copper, Cu | 0.284 mg | 0.077 mg | +271% |
| Manganese, Mn | 1.03 mg | 0.395 mg | +162% |
| Selenium, Se | 19.9 ug | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 357 kcal | |
| Energy (Atwater Specific Factors) | — | 359 kcal | |
| Energy | 1564 kj | — | |
| Nitrogen | — | 0.157 g | |
| Ash | 0.710 g | 0.715 g | -1% |
| Total dietary fiber (AOAC 2011.25) | — | 7.66 g | |
| High Molecular Weight Dietary Fiber (HMWDF) | — | 6.27 g | |
| Low Molecular Weight Dietary Fiber (LMWDF) | — | 1.39 g | |
| Beta-glucan | — | 0 g | |
| Total Sugars | 0.330 g | — | |
| Sucrose | 0.210 g | — | |
| Glucose | 0.110 g | — | |
| Fructose | 0.020 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 68.3 g | 79.7 g | -14% |
| Molybdenum, Mo | — | 2.53 ug | |
| Biotin | — | 0.519 ug | |
| Folic acid (Vitamin B9 — synthetic) | 8.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 431 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.020 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.170 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.050 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 0.100 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.277 g | — | |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.017 g | — | |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.258 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.322 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.305 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.017 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Tryptophan (EAA) | 0.103 g | — | |
| Threonine (EAA) | 0.271 g | — | |
| Isoleucine (EAA, BCAA) | 0.339 g | — | |
| Leucine (EAA, BCAA) | 0.656 g | — | |
| Lysine (EAA) | 0.215 g | — | |
| Methionine (EAA) | 0.183 g | — | |
| Cystine (conditionally essential) | 0.153 g | — | |
| Phenylalanine (EAA) | 0.398 g | — | |
| Tyrosine (conditionally essential) | 0.216 g | — | |
| Valine (EAA, BCAA) | 0.470 g | — | |
| Arginine (conditionally essential) | 0.651 g | — | |
| Histidine (EAA) | 0.185 g | — | |
| Alanine | 0.433 g | — | |
| Aspartic acid | 0.795 g | — | |
| Glutamic acid | 1.39 g | — | |
| Glycine (conditionally essential) | 0.358 g | — | |
| Proline (conditionally essential) | 0.484 g | — | |
| Serine | 0.366 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Rice, white, long-grain, parboiled, enriched, dry nutrition facts Flour, cassava nutrition facts Compare other foods →
Dig deeper — biggest differences
Thiamin (Vitamin B1) +1077% in Rice, white, long-grain, parboiled, enriched, dry Vitamin B-6 — Pyridoxine +806% in Rice, white, long-grain, parboiled, enriched, dry Niacin (Vitamin B3) +741% in Rice, white, long-grain, parboiled, enriched, dry Protein +718% in Rice, white, long-grain, parboiled, enriched, dry
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