White rice vs Whole-wheat flour: Which Is Better?

White rice and whole-wheat flour 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 white rice and whole-wheat flour and help you learn more about their similarities and differences.

White rice

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).

Whole-wheat flour

Whole-grain wheat flour (Triticum aestivum) is made by grinding the entire wheat kernel into a fine powder. It is considered a whole grain because it contains all three parts of the wheat kernel: the bran, germ, and endosperm.

It is a good source of dietary fibers, vitamins, minerals, and antioxidants, including B vitamins, iron, zinc, and magnesium. It also contains antioxidants such as phenolic acids and flavonoids that have been linked to various health benefits, including improved heart health and blood sugar control.

Whole-grain wheat flour is commonly used in baking bread, pastries, and other baked goods and can also be used as a thickener for soups and sauces. It is a healthier option than refined flour as it retains all the nutrients from the wheat kernel and provides more fiber.

Whole-wheat flour is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E.

White rice vs Whole-wheat flour Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing white rice vs whole-wheat flour.

This comparison will start by comparing the caloric value of white rice and whole-wheat flour and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

White rice vs Whole-wheat flour Calories

Most calories in grains come from carbs.

Comparing whole-wheat flour vs white rice for weight loss, whole-wheat flour is slightly lower in calories, with 340 calories per 100 grams, compared to 360 calories per 100 grams of white rice.

However, both white rice and whole-wheat flour can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

White rice vs Whole-wheat flour Protein

Grains and most grain products, including white rice and whole-wheat flour, 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.

Whole-wheat flour offers around 50% more protein than white rice.

Whole-wheat flour has 13.2 grams of protein per 100 grams, while white rice has 6.6 grams of protein per 100 grams.

White rice vs Whole-wheat flour 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 white rice and whole-wheat flour.

The total amount of carbohydrates is around 9% higher in white rice than in whole-wheat flour. It has 79.3 grams per 100 grams, compared to 72 grams in whole-wheat flour.

There’s less sugar in whole-wheat flour than in white rice, 79% precisely.

That said, 100 grams of whole-wheat flour contains 0.4 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 white rice and whole-wheat flour.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 10.7 grams of fiber per 100 grams, whole-wheat flour is a better source of fiber than white rice which offers 3.3 grams per 100 gram portion.

White rice vs Whole-wheat flour Fats

Like most other grains, white rice and whole-wheat flour are low in fat.

Fats in white rice and whole-wheat flour are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in white rice and whole-wheat flour:

• White rice: 0.6 grams per 100 grams
• Whole-wheat flour: 2.5 per 100 grams

Speaking of saturated fats, white rice is 50% lower in saturated fats.

White rice and whole-wheat flour contain 0.2 grams and 0.4 grams of saturated fat per 100 grams, respectively.

White rice vs Whole-wheat flour Vitamins Content

This section will discuss the vitamin content of white rice and whole-wheat flour.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

White rice has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, whole-wheat flour has a higher amount of vitamin A, and vitamin B5 (Pantothenic acid).

White rice and whole-wheat flour contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins white rice and whole-wheat flour contain side by side, so you can easily compare them.

White rice vs Whole-wheat flour 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 white rice and whole-wheat flour comparison focuses on their mineral content.

White rice is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc than whole-wheat flour.

On the other hand, whole-wheat flour is a higher amount of selenium.

White rice and whole-wheat flour contain the same amount of fluoride.

Check out the table below to learn how white rice and whole-wheat flour compare when it comes to mineral content.

The Final Word

This article highlighted the similarities and differences between white rice and whole-wheat flour.

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.