Rice vs Flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Flour, potato is higher in more vitamins & minerals
Calories (kcal)
Rice —
Flour —
Protein (g)
Rice 7.04
Flour 8.11
Carbs (g)
Rice 80.3
Flour 79.9
Fat (g)
Rice 1.03
Flour 0.951
Fiber (g)
Rice 0.149
Flour 5.40
Quick answers
Which has more protein?
Flour, potato — 8.11g vs 7.04g per 100g.
Which is more nutrient-dense?
Flour, potato 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 | 8.28 g | +35% |
| Protein | 7.04 g | 8.11 g | -13% |
| Total lipid (fat) | 1.03 g | 0.951 g | +9% |
| Carbohydrate, by difference | 80.3 g | 79.9 g | = |
| Fiber, total dietary | 0.149 g | 5.40 g | -97% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.065 mg | 0.198 mg | -67% |
| Riboflavin (Vitamin B2) | 0.080 mg | 0.115 mg | -30% |
| Niacin (Vitamin B3) | 1.43 mg | 5.63 mg | -75% |
| Vitamin B-6 — Pyridoxine | 0.058 mg | 0.582 mg | -90% |
| Biotin (Vitamin B7) | — | 41.2 ug | |
| Minerals | |||
| Calcium, Ca | 4.46 mg | 44.1 mg | -90% |
| Iron, Fe | 0.140 mg | 12.0 mg | -99% |
| Magnesium, Mg | 26.5 mg | 73.7 mg | -64% |
| Phosphorus, P | 108 mg | 197 mg | -45% |
| Potassium, K | 82.3 mg | 1269 mg | -94% |
| Sodium, Na | 0.463 mg | 47.7 mg | -99% |
| Zinc, Zn | 1.35 mg | 0.900 mg | +50% |
| Copper, Cu | 0.214 mg | 0.231 mg | -7% |
| Manganese, Mn | 0.981 mg | 0.676 mg | +45% |
| Selenium, Se | 6.60 ug | 1.42 ug | +363% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 359 kcal | 361 kcal | -1% |
| Energy (Atwater Specific Factors) | 370 kcal | 353 kcal | +5% |
| Nitrogen | 1.18 g | 1.30 g | -9% |
| Ash | 0.425 g | 2.71 g | -84% |
| Total dietary fiber (AOAC 2011.25) | 2.77 g | 16.5 g | -83% |
| High Molecular Weight Dietary Fiber (HMWDF) | 1.93 g | 14.8 g | -87% |
| Low Molecular Weight Dietary Fiber (LMWDF) | 0.296 g | 1.79 g | -83% |
| Starch | 74.4 g | 62.7 g | +19% |
| Molybdenum, Mo | 64.2 ug | 18.9 ug | +240% |
| Biotin | 0 ug | 0.976 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.
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