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

Flour, rye has more protein at 8.40g per 100g, compared to 7.04g for Rice, white, long grain, unenriched, raw.

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

Calorie data is not available for one or both foods.

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

Based on vitamin and mineral density, Flour, rye 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

Flour, rye is higher in more vitamins & minerals

Calories (kcal)

Rice —

Flour —

Protein (g)

Rice 7.04

Flour 8.40

Carbs (g)

Rice 80.3

Flour 77.2

Fat (g)

Rice 1.03

Flour 1.91

Fiber (g)

Rice 0.149

Flour 13.7

Quick answers

Which has more protein?

Flour, rye — 8.40g vs 7.04g 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	11.2 g	11.1 g	+1%
Protein	7.04 g	8.40 g	-16%
Total lipid (fat)	1.03 g	1.91 g	-46%
Carbohydrate, by difference	80.3 g	77.2 g	+4%
Fiber, total dietary	0.149 g	13.7 g	-99%
Vitamins
Thiamin (Vitamin B1)	0.065 mg	0.216 mg	-70%
Riboflavin (Vitamin B2)	0.080 mg	0.170 mg	-53%
Niacin (Vitamin B3)	1.43 mg	1.16 mg	+23%
Vitamin B-6 — Pyridoxine	0.058 mg	0.164 mg	-65%
Minerals
Calcium, Ca	4.46 mg	32.2 mg	-86%
Iron, Fe	0.140 mg	2.54 mg	-94%
Magnesium, Mg	26.5 mg	95.4 mg	-72%
Phosphorus, P	108 mg	280 mg	-61%
Potassium, K	82.3 mg	434 mg	-81%
Sodium, Na	0.463 mg	0 mg
Zinc, Zn	1.35 mg	2.33 mg	-42%
Copper, Cu	0.214 mg	0.338 mg	-37%
Manganese, Mn	0.981 mg	2.13 mg	-54%
Selenium, Se	6.60 ug	16.6 ug	-60%
Other Nutrients
Energy (Atwater General Factors)	359 kcal	359 kcal	=
Energy (Atwater Specific Factors)	370 kcal	351 kcal	+5%
Nitrogen	1.18 g	1.44 g	-18%
Ash	0.425 g	1.40 g	-70%
Total dietary fiber (AOAC 2011.25)	2.77 g	17.9 g	-85%
High Molecular Weight Dietary Fiber (HMWDF)	1.93 g	13.0 g	-85%
Low Molecular Weight Dietary Fiber (LMWDF)	0.296 g	4.90 g	-94%
Beta-glucan	—	1.91 g
Starch	74.4 g	54.1 g	+37%
Molybdenum, Mo	64.2 ug	75.5 ug	-15%
Biotin	0 ug	8.98 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, rye nutrition facts Compare other foods →

Dig deeper — biggest differences

Fiber, total dietary -99% in Rice, white, long grain, unenriched, raw Iron, Fe -94% in Rice, white, long grain, unenriched, raw Calcium, Ca -86% in Rice, white, long grain, unenriched, raw Potassium, K -81% in Rice, white, long grain, unenriched, raw

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