USDA-derived comparison
Plain Flour vs White Rice (cooked)
Plain Flour leads for Folate, Vitamin B1 and Iron per 100g, while White Rice (cooked) holds its own elsewhere.
Who each is for: Choose plain Flour for folate and vitamin B1.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Plain Flour
Typical serving: 1/4 cup (30g)
21/100
White Rice (cooked)
Typical serving: 1 cup (158g)
6/100
No clear per-100g leads, which is a result in itself.
Full White Rice (cooked) pageSide by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Plain Flour | White Rice (cooked) |
|---|---|---|
| Calories | 364 kcal | 130 kcal |
| Protein | 10 g | 3 g |
| Carbs | 76 g | 28 g |
| Fat | 1 g | 0 g |
| Fiber | 3 g | 0 g |
| Sat fat | 0 g | 0 g |
| Sodium | 2 mg | 1 mg |
| Potassium | 107 mg | 35 mg |
| Calcium | 15 mg | 10 mg |
| Iron | 4.6 mg | 1.2 mg |
| Magnesium | 22 mg | 12 mg |
| Zinc | 0.7 mg | 0.5 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 183 µg | 58 µg |
Servings differ: 1/4 cup of plain flour is about 30g, 1 cup of white rice (cooked) about 158g. Scale accordingly before deciding anything on the 100g basis alone.
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