Ingredient swap
White Rice vs Whole Wheat Flour
White Rice has 7.1 g protein and 365 calories per 100 g; whole wheat flour has 13.2 g and 340. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of white rice (185 g) ≈ 1½ cup of whole wheat flour.
Side by side
| Per 100 g | White Rice | Whole Wheat Flour |
|---|---|---|
| Calories | 365 | 340 better |
| Protein | 7.1 g | 13.2 gbetter |
| Carbs | 80 g | 72 gbetter |
| Fat | 0.7 g | 2.5 g |
| Fiber | 1.3 g | 10.7 gbetter |
| Sugar | 0.1 gbetter | 0.4 g |
| Sodium | 5 mg | 2 mgbetter |
| 1 cup weighs | 185 g | 120 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use whole wheat flour instead of white rice?
Swap by weight, not by cup: 1 cup of white rice (185 g) ≈ 1½ cup of whole wheat flour.
Which has more protein?
Whole Wheat Flour, with 13.2 g per 100 g versus 7.1 g.
Which has fewer calories?
Whole Wheat Flour, with 340 calories per 100 g.