Rice Flour Vs Wheat Flour

9 Key Differences Between Rice Flour VS. Wheat Flour

Are you trying to make a dietary change for better health? Rice flour and wheat flour are two popular types on the market, but which is best for your diet? 

The fundamental distinction between rice flour and whole wheat flour is that rice flour does not contain gluten. Gluten is a protein in grains like wheat, rye, and barley. While some people need to avoid gluten for medical reasons, others may do so as part of a health or weight loss plan. 

This blog post will compare these two flours to identify their benefits and drawbacks. We will cover some basic nutrition facts about each type of flour, and finally, answer the big question – which is healthier: rice or wheat flour?

Comparison Table Of Rice Flour VS Wheat Flour

Rice Flour
Wheat Flour
Mild, Sweetish
Light & Soft
Low in nutrients
Gluten Content
Gluten free
Contains Gluten
No preservatives
Often contains preservatives
Widely available
Less expensive
More expensive

What Is Rice Flour?

Rice flour is a coarse powder made from white or brown rice grains. It is a gluten-free option to wheat flour and can be used in various recipes, including desserts, pancakes, bread, cakes, and cookies. Rice flour also offers health benefits, including being rich in antioxidants that may help reduce inflammation and is a good source of B vitamins and fiber.

In addition, it is low in fat and has a mild flavor, making it a great choice for those with dietary restrictions or allergies. Rice flour can be used in many different recipes and can easily be substituted into traditional recipes to create delicious gluten-free meals.

What Is Wheat Flour?

Having been reduced to powder form by grinding, wheat flour is a form of wheat starch. It is commonly used in baking and cooking, as it helps to create the structure and texture of many baked goods. Wheat flour is high in carbohydrates, making it an important energy source for our bodies. It also contains essential vitamins and minerals like thiamin, riboflavin, folate, and iron.

Wheat flour is considered a “whole grain” because it has not been processed or refined. This means that it contains all the parts of the wheat kernel, including the bran, germ, and endosperm.

Key difference Between Rice Flour VS Wheat Flour

Rice flour and wheat flour are two different types of flour with unique features, flavors, and uses. While both are made from grains, their differences come in color, gluten content, calories, minerals, protein, saturated fat, carbohydrates, vitamins, and culinary uses.

  1. Color: Rice flour is a white powder. Wheat flour ranges from pale yellow to light brown, depending on the variety. Also, wheat flour has a higher nutritional content than rice flour.
  2. Gluten Content: Rice flour does not contain gluten and is ideal for individuals with celiac disease or wheat allergies. Conversely, wheat flour contains gluten and can therefore cause digestive problems in some people with sensitivities. Remember that gluten-free wheat flour is available to those who cannot consume gluten.
  3. Calories: Rice flour has a higher number of calories per serving than wheat flour, containing around 53-105 kcal per 100g compared to wheat flour’s 320-370 kcal per 100g. Moreover, wheat flour has more proteins, dietary fibers, vitamins, and minerals.
  4. Culinary Uses: Rice flour is considered an all-purpose flour because it can be used for cakes, muffins, cookies, and pastries and even as a thickener for soups and sauces. Wheat flour is usually used to make bread, biscuits, bagels, and pizza dough.
  5. Minerals: Rice flour is a good source of minerals like magnesium, phosphorus, and iron, while wheat flour contains higher amounts of calcium and potassium. Minerals like zinc, copper, and selenium are present in both flours.
  6. Protein: Wheat flour has more protein than rice flour, containing between 11 to 15 percent compared to the 2 to 4 percent found in the latter. Also, they both contain more essential amino acids.
  7. Saturated Fat: Rice flour has a higher level of saturated fat than wheat flour, containing around 0.5-1g per 100g compared to wheat flour’s 0-0.2g per 100g. Compared to rice flour, wheat flour is also lower in fats.
  8. Carbohydrates: Rice flour has a higher carbohydrate content than wheat flour, containing 79-84g per 100g compared to the 72-77 g of carbohydrates in wheat flour. Moreover, rice flour is also high in dietary fiber.
  9. Vitamins: Rice flour is an excellent source of B vitamins; whole wheat flour contains more folate and thiamin. Different beneficial vitamins are found in both types of flour.

Overall, rice flour is gluten-free, lighter in color, and has a lower amount of calories than wheat flour but has a much lower nutritional content. Wheat flour contains gluten, has more nutritional value, and can be used to make bread and other baked goods.

Rice or Wheat Flour: Which Is Better For Health?

Regarding health, rice and wheat flour are two of the most popular options. Rice is a grain that has been around for centuries, while wheat flour is a more modern food product. Both provide different types of nutrition and have varied benefits and drawbacks to health.

Rice is often considered healthier because it contains fewer calories and more fiber than wheat flour. Additionally, some types of rice are gluten-free, which makes them a great option for people with celiac disease or those who find it difficult to digest certain grains. Rice is also an excellent source of vitamins and minerals such as magnesium, iron, and zinc.

On the other hand, wheat flour is a great source of protein and provides essential vitamins and minerals such as thiamin, riboflavin, niacin, folate, and iron. Additionally, wheat flour can help stabilize blood sugar levels by slowly releasing energy into the body over a longer period.

Overall, rice and wheat flour can benefit health in different ways. It is important to consider your dietary needs when choosing the best for you. For example, rice might be better if you look for a gluten-free food source. However, if you need more protein in your diet, wheat flour can provide that. Ultimately, it is up to you and your doctor to decide which option is best for your needs.

Steps to Use Rice Or Wheat Flour in Gluten-Free Baking

  1. Choose a gluten-free flour option: Rice and wheat flour can be used as an alternative to all-purpose flour in gluten-free baking. When selecting rice or wheat flour, ensure they are labeled “gluten-free.”
  2. Substitute accordingly: When substituting regular all-purpose flour with rice or wheat flour, the ratio should be about 1:1. So, if a recipe calls for one cup of all-purpose flour, you will substitute with one cup of rice or wheat flour.
  3. Consider other ingredients: Depending on the baking project you are working on, you may need to add additional ingredients like xanthan gum, guar gum, or psyllium husk powder to add structure and binding to the recipe.
  4. Adjust baking times: When using rice or wheat flour in a gluten-free recipe, you may need to adjust the baking time slightly, as these flours absorb moisture differently than all-purpose flour. To ensure your baked goods are cooked through, check for doneness about 5-10 minutes before the required baking time.
  5. Experiment: Most recipes can be adapted to rice or wheat flour; however, you may need to experiment a little to get the desired results. Start by substituting just a portion of the all-purpose flour with the rice or wheat flour, and gradually increase the substitution until you get the desired texture.

Benefits Of Rice Flour

  1. Gluten-Free: Rice flour is gluten-free, making it a safe choice for those with celiac disease or other gluten sensitivities.
  2. High In Nutrition: Rice flour is naturally high in carbohydrates and dietary fiber. It also contains beneficial minerals like iron, magnesium, phosphorus, potassium, and zinc.
  3. Variety Of Uses: Rice flour can be used as a gluten-free replacement for wheat flour in baking and cooking. It is also commonly used to thicken sauces and soups.
  4. Low Allergen Potential: Rice flour has a lower allergen potential than other flour. This makes it a good option for those with food allergies or sensitivities.
  5. Easy To Make: Rice flour can be easily made at home by grinding dry rice in a blender, food processor, or coffee grinder. This allows you to control the texture and quality of the flour.

Benefits Of Wheat Flour

  1. High in Nutrients: Wheat flour is a great source of essential nutrients such as B vitamins, iron, zinc, magnesium, and folate. It’s also naturally high in dietary fiber and protein, which can help keep you full for longer.
  2. Easily Accessible: Wheat flour is widely available in grocery stores, health food stores, and online. It’s also relatively inexpensive, making it a great choice for those on a budget.
  3. Versatile: Wheat flour can be used in various recipes, from baking to cooking. It is a key ingredient in bread, cake, and cookie recipes, as well as many sauces and gravies.
  4. Delicious: Wheat flour has a mild, nutty flavor that pairs well with other ingredients. It can also enhance the flavors of sweet and savory dishes, making it a great staple in any kitchen.
  5. Healthy: Wheat flour is a healthier choice than other refined flours, as it still contains bran and germ, the parts of the wheat grain that contain most of its nutrients.

5 Best Recipes With Rice Flour

  1. Coconut-Rice Flour Pancakes: Start your day with a delicious batch of coconut-rice flour pancakes! Made with coconut milk and a touch of honey for sweetness, these flapjacks are fluffy, light, and vegan.
  2. Sweet Potato-Rice Flour Waffles: For a savory twist on the traditional breakfast staple, try these sweet potato-rice flour waffles. Loaded with veggies and topped with crunchy pecans, these waffles will satisfy your hunger without weighing you down.
  3. Rice Flour Bread: Craving a warm, crusty bread? Then this rice flour bread is the answer! It has a light, airy texture and a mild flavor that pairs well with any meal.
  4. Rice Flour Dumplings: Try this rice flour version for a unique take on Chinese dumplings. These small bites are filled with a savory pork and vegetable mixture, then deep-fried until golden and crispy.
  5. Coconut-Rice Flour Cookies: An indulgent treat with a guilt-free twist, these coconut-rice flour cookies are sweet, chewy, and delicious. Sprinkled with coconut flakes and a touch of sea salt, they make the perfect dessert or snack.

5 Best Recipes With Wheat Flour

  1. Whole Wheat Pancakes: Start your day the healthy way with a stack of fluffy, whole wheat pancakes. Made with buttermilk and honey, these pancakes are hearty, delicious, and vegan-friendly.
  2. Whole Wheat Bagels: Enjoy a classic breakfast favorite with this whole wheat bagel recipe. These chewy bagels are perfect for toasting and topping with your favorite spreads.
  3. Whole Wheat Pizza Dough: Whether you’re making a classic pepperoni pie or a gourmet creation, this whole wheat pizza dough is the perfect base for any pizza.
  4. Whole Wheat Garlic Knots: These garlic knots are soft and chewy, with a hint of garlic flavor. They make the perfect side dish for any meal.
  5. Whole Wheat Chocolate Chip Cookies: Indulge your sweet tooth with these whole wheat chocolate chip cookies! They’re chewy, chocolatey, and delicious.


Thiamine (B1), riboflavin (B2), niacin (B3), and vitamin E (Vitamin) are all included in both. The B vitamin folate, which helps the bone marrow produce red and white blood cells and converts carbohydrates into energy, is more abundant in wheat flour than rice flour.

A 1:1 ratio of rice flour to all-purpose flour does not exist. Rice flour does not absorb liquid as effectively as wheat flour does because rice is a much tougher grain. The consequences of a 1:1 rice flour substitution in recipes will be grainy.

While rice flour is heavy in calories and carbohydrates, it is also a good source of fiber. Calories are somewhat lower in brown rice flour compared to white rice flour. Let’s take a closer look at the nutritional content of 100 grams of rice flour. White rice flour has around 366 calories, 80 grams of carbohydrates, and zero milligrams of salt.

Packs for radiant skin may be made using rice flour and other natural substances. Rice powder for the skin is also safe enough to use every day. Whitening, clearing up acne and other blemishes, and diminishing the appearance of dark circles are just some of the many benefits of using rice powder for the face.

Fiber content is a major differentiator between whole wheat flour and white flour. When milled into flour, wheat naturally has the same fiber as when eaten whole. But during the process of making white flour, all of the fiber in the wheat is removed.

Final Words

Though both types of flour have their pros and cons, it is evident that rice flour is the better option in terms of health. It is gluten-free, rich in vitamins and minerals, and does not contain harmful chemicals. Wheat flour, on the other hand, contains gluten which can be problematic for some people, as well as higher levels of carbohydrates. When making a decision about what type of flour to use, always consider your own individual health needs.

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