All-purpose flour vs White rice: Which Is Better?
All-purpose flour and white rice belong to the grains food group, one of the staple food groups for people on a plant-based diet.
Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.
They also provide a small amount of protein and healthy fats.
However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.
This article will thoroughly compare all-purpose flour and white rice and help you learn more about their similarities and differences.
All-purpose wheat flour (Triticum aestivum) is a type of flour that is made from hard or soft wheat. It is called ‘all-purpose’ because it can be used in various baking applications, including bread, cakes, pastries, and more.
All-purpose wheat flour is a good source of carbohydrates, small amounts of protein, fiber, vitamins, and minerals. It is also gluten-rich, allowing it to rise and develop a structure in baking.
All-purpose wheat flour is widely used in baking and cooking and can replace other flours in most recipes. It is also a staple ingredient in many traditional dishes such as bread, pastries, and cakes.
All-purpose wheat flour is not gluten-free and unsuitable for people with gluten sensitivities or celiac disease. It can be enjoyed as a balanced diet combined with vegetables, lean protein sources, and healthy fats.
All-purpose flour is not an excellent source of any particular vitamin.
However, it contains a good amount of Vitamin B1 (Thiamine) and some Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).
White rice (Oryza sativa) has had its husk, bran, and germ removed, leaving only the starchy endosperm. This process, called milling, makes the rice less nutritious but increases its shelf life and gives it a lighter color and texture.
White rice is a good source of carbohydrates, small amounts of protein, and fiber. It is gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.
White rice is a staple food in many cultures and is often used as a side dish, in soups and stews, and as an ingredient in salads and sushi. It is also considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet.
White rice is a gluten-free alternative to wheat-based products, making it a good option for people with gluten sensitivities or celiac disease. However, brown rice and other types of whole grains are less nutritious than brown rice, as it has had its bran and germ removed.
White rice is an excellent source of Vitamin B5 (Pantothenic acid).
It also contains a good amount of Vitamin B3 (Niacin) and some Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B6 (Pyroxidine).
All-purpose flour vs White rice Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing all-purpose flour vs white rice.
This comparison will start by comparing the caloric value of all-purpose flour and white rice and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|All-purpose flour||White rice|
|Energy||364 kcal||360 kcal|
|Carbs||76.3 g||79.3 g|
|Sugar||0.27 g||1.88 g|
|Fiber||2.7 g||3.3 g|
|Protein||10.3 g||6.61 g|
|Fat||0.98 g||0.58 g|
|Saturated Fat||0.155 g||0.158 g|
All-purpose flour vs White rice Calories
Most calories in grains come from carbs.
Comparing white rice vs all-purpose flour for weight loss, white rice is slightly lower in calories, with 360 calories per 100 grams, compared to 364 calories per 100 grams of all-purpose flour.
However, both all-purpose flour and white rice can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
All-purpose flour vs White rice Protein
Grains and most grain products, including all-purpose flour and white rice, are important sources of plant-based protein.
However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.
That said, you can combine grains with legumes to get a complete protein.
All-purpose flour offers around 36% more protein than white rice.
All-purpose flour has 10.3 grams of protein per 100 grams, while white rice has 6.6 grams of protein per 100 grams.
All-purpose flour vs White rice Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in all-purpose flour and white rice.
The total amount of carbohydrates is around 4% higher in white rice than in all-purpose flour. It has 79.3 grams per 100 grams, compared to 76.3 grams in all-purpose flour.
There’s less sugar in all-purpose flour than in white rice, 84% precisely.
That said, 100 grams of all-purpose flour contains 0.3 grams of sugar, while the same amount of white rice contains 1.9 grams.
Lastly, let’s take a look at the dietary fiber in all-purpose flour and white rice.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 3.3 grams of fiber per 100 grams, white rice is a better source of fiber than all-purpose flour which offers 2.7 grams per 100 gram portion.
All-purpose flour vs White rice Fats
Like most other grains, all-purpose flour and white rice are low in fat.
Fats in all-purpose flour and white rice are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in all-purpose flour and white rice:
- All-purpose flour: 1 grams per 100 grams
- White rice: 0.6 per 100 grams
Speaking of saturated fats, all-purpose flour and white rice contain the same amount of saturated fats, 0.2 grams per 100 grams.
All-purpose flour vs White rice Vitamins Content
This section will discuss the vitamin content of all-purpose flour and white rice.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
All-purpose flour has a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin E, and vitamin K.
However, white rice has a higher amount of vitamin B1 (Thiamine), and vitamin B9 (Folate).
All-purpose flour and white rice contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins all-purpose flour and white rice contain side by side, so you can easily compare them.
|All-purpose flour||White rice|
|Vitamin A||0||62 IU|
|Vitamin B1 (Thiamine)||0.12 mg||0.07 mg|
|Vitamin B2 (Riboflavin)||0.04 mg||0.048 mg|
|Vitamin B3 (Niacin)||1.25 mg||1.6 mg|
|Vitamin B5 (Pantothenic acid)||0.438 mg||1.34 mg|
|Vitamin B6 (Pyroxidine)||0.044 mg||0.145 mg|
|Vitamin B9 (Folate)||26 µg||9 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.06 mg||0.37 mg|
|Vitamin K||0.3 µg||0.5 µg|
All-purpose flour vs White rice Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the all-purpose flour and white rice comparison focuses on their mineral content.
All-purpose flour is a better source of magnesium, manganese, selenium, and zinc than white rice.
On the other hand, white rice is a higher amount of calcium, copper, iron, potassium, and sodium.
All-purpose flour and white rice contain the same amount of fluoride, and phosphorus.
Check out the table below to learn how all-purpose flour and white rice compare when it comes to mineral content.
|All-purpose flour||White rice|
|Calcium||15 mg||9 mg|
|Copper||0.144 mg||0.11 mg|
|Iron||1.17 mg||0.8 mg|
|Magnesium||22 mg||35 mg|
|Manganese||0.682 mg||1.1 mg|
|Phosphorus||108 mg||108 mg|
|Potassium||107 mg||86 mg|
|Selenium||33.9 µg||78.8 µg|
|Sodium||2 mg||1 mg|
|Zinc||0.7 mg||1.16 mg|
The Final Word
This article highlighted the similarities and differences between all-purpose flour and white rice.
Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.
Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.
They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.
Grains are also a staple food and an important source of food security in many parts of the world.
- It's written and or reviewed by an expert.
- We cite relevant studies and trusted sources.
- It's regularly updated.
Read more about our process and team.
- Sunflower Seeds vs Broad (Fava) Beans: Which Is Healthier?
- Sunflower Seeds vs White Beans: Difference & Similarities
- Sunflower Seeds vs Pinto Beans: How Are They Different?
- Sunflower Seeds vs Kidney Beans: What’s The Difference?
- Sunflower Seeds vs Chickpea Flour: Which Is Better?
- Sunflower Seeds vs Pink or Red Lentils: Which Is Better?