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Rice vs Wheat - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.6)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food contains less Sugars?
Wheat
Wheat contains less Sugars (difference - 0.05g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 15)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.377g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rice Wheat
Lower in price ok
Rich in minerals ok
Lower in Sugars ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in vitamins Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rice Wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
10
Rice
25
Wheat
Mineral Summary Score
9
Rice
67
Wheat

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
1
:
7
Wheat
Contains less Sodium -50%
Contains more Iron +193.3%
Contains more Calcium +240%
Contains more Potassium +1131.4%
Contains more Magnesium +1100%
Contains more Copper +701.4%
Contains more Zinc +749%
Contains more Phosphorus +1081.4%
Contains less Sodium -50%
Contains more Iron +193.3%
Contains more Calcium +240%
Contains more Potassium +1131.4%
Contains more Magnesium +1100%
Contains more Copper +701.4%
Contains more Zinc +749%
Contains more Phosphorus +1081.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
3
:
5
Wheat
Contains more Folic acid (B9) +∞%
Contains more Vitamin B1 +157.1%
Contains more Vitamin B2 +830.8%
Contains more Vitamin B3 +356.5%
Contains more Vitamin B5 +139.7%
Contains more Vitamin B6 +350.5%
Contains more Folic acid (B9) +∞%
Contains more Vitamin B1 +157.1%
Contains more Vitamin B2 +830.8%
Contains more Vitamin B3 +356.5%
Contains more Vitamin B5 +139.7%
Contains more Vitamin B6 +350.5%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
16%
Rice
82%
Wheat
Carbohydrates
28%
Rice
71%
Wheat
Fats
1%
Rice
11%
Wheat

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rice Wheat Opinion
Calories 130 339 Wheat
Protein 2.69 13.68 Wheat
Fats 0.28 2.47 Wheat
Vitamin C 0 0
Carbs 28.17 71.13 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 1.2 3.52 Wheat
Calcium 10 34 Wheat
Potassium 35 431 Wheat
Magnesium 12 144 Wheat
Sugars 0.05 Rice
Fiber 0.4 Rice
Copper 0.069 0.553 Wheat
Zinc 0.49 4.16 Wheat
Starch
Phosphorus 43 508 Wheat
Sodium 1 2 Rice
Vitamin A 0 0
Vitamin E 0.04 Rice
Vitamin D 0 0
Vitamin B1 0.163 0.419 Wheat
Vitamin B2 0.013 0.121 Wheat
Vitamin B3 1.476 6.738 Wheat
Vitamin B5 0.39 0.935 Wheat
Vitamin B6 0.093 0.419 Wheat
Vitamin B12 0 0
Vitamin K 0 Rice
Folic acid (B9) 55 0 Rice
Trans Fat
Saturated Fat 0.077 0.454 Rice
Monounsaturated Fat 0.088 0.344 Wheat
Polyunsaturated fat 0.076 0.978 Wheat
Tryptophan 0.031 0.176 Wheat
Threonine 0.096 0.366 Wheat
Isoleucine 0.116 0.533 Wheat
Leucine 0.222 0.934 Wheat
Lysine 0.097 0.303 Wheat
Methionine 0.063 0.221 Wheat
Phenylalanine 0.144 0.681 Wheat
Valine 0.164 0.594 Wheat
Histidine 0.063 0.322 Wheat
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.