Which has more protein, Rice, white, long grain, unenriched, raw or Flour, cassava?

Rice, white, long grain, unenriched, raw has more protein at 7.04g per 100g, compared to 0.918g for Flour, cassava.

Which has more calories, Rice, white, long grain, unenriched, raw or Flour, cassava?

Calorie data is not available for one or both foods.

Is Rice, white, long grain, unenriched, raw healthier than Flour, cassava?

Based on vitamin and mineral density, Rice, white, long grain, unenriched, raw scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Rice vs Flour

Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods

Rice, white, long grain, unenriched, raw is higher in more vitamins & minerals

Calories (kcal)

Rice —

Flour —

Protein (g)

Rice 7.04

Flour 0.918

Carbs (g)

Rice 80.3

Flour 87.3

Fat (g)

Rice 1.03

Flour 0.494

Fiber (g)

Rice 0.149

Flour 4.83

Quick answers

Which has more protein?

Rice, white, long grain, unenriched, raw — 7.04g vs 0.918g per 100g.

Which is more nutrient-dense?

Rice, white, long grain, unenriched, raw 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	11.2 g	10.6 g	+6%
Protein	7.04 g	0.918 g	+667%
Total lipid (fat)	1.03 g	0.494 g	+109%
Carbohydrate, by difference	80.3 g	87.3 g	-8%
Fiber, total dietary	0.149 g	4.83 g	-97%
Vitamins
Thiamin (Vitamin B1)	0.065 mg	0.051 mg	+27%
Riboflavin (Vitamin B2)	0.080 mg	0.068 mg	+19%
Niacin (Vitamin B3)	1.43 mg	0.600 mg	+139%
Vitamin B-6 — Pyridoxine	0.058 mg	0.050 mg	+16%
Minerals
Calcium, Ca	4.46 mg	74.6 mg	-94%
Iron, Fe	0.140 mg	3.99 mg	-96%
Magnesium, Mg	26.5 mg	33.6 mg	-21%
Phosphorus, P	108 mg	39.2 mg	+176%
Potassium, K	82.3 mg	198 mg	-58%
Sodium, Na	0.463 mg	13.1 mg	-96%
Zinc, Zn	1.35 mg	0.410 mg	+230%
Copper, Cu	0.214 mg	0.077 mg	+179%
Manganese, Mn	0.981 mg	0.395 mg	+148%
Selenium, Se	6.60 ug	0 ug
Other Nutrients
Energy (Atwater General Factors)	359 kcal	357 kcal	=
Energy (Atwater Specific Factors)	370 kcal	359 kcal	+3%
Nitrogen	1.18 g	0.157 g	+651%
Ash	0.425 g	0.715 g	-41%
Total dietary fiber (AOAC 2011.25)	2.77 g	7.66 g	-64%
High Molecular Weight Dietary Fiber (HMWDF)	1.93 g	6.27 g	-69%
Low Molecular Weight Dietary Fiber (LMWDF)	0.296 g	1.39 g	-79%
Beta-glucan	—	0 g
Starch	74.4 g	79.7 g	-7%
Molybdenum, Mo	64.2 ug	2.53 ug	+2433%
Biotin	0 ug	0.519 ug	-100%

* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.

Rice, white, long grain, unenriched, raw nutrition facts Flour, cassava nutrition facts Compare other foods →

Dig deeper — biggest differences

Protein +667% in Rice, white, long grain, unenriched, raw Zinc, Zn +230% in Rice, white, long grain, unenriched, raw Copper, Cu +179% in Rice, white, long grain, unenriched, raw Phosphorus, P +176% in Rice, white, long grain, unenriched, raw

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