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  6. Khorasan wheat vs. Arborio rice

Khorasan wheat vs. Arborio rice — In-Depth Nutrition Comparison

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Differences between Khorasan wheat and Arborio rice

  • Arborio rice contains less Selenium, Manganese, Copper, Phosphorus, Vitamin B1, Vitamin B3, Zinc, Magnesium, Iron, and Vitamin B6 than Khorasan wheat.
  • Khorasan wheat's daily need coverage for Selenium is 135% higher.
  • Arborio rice contains 16 times less Magnesium than Khorasan wheat. Khorasan wheat contains 130mg of Magnesium, while Arborio rice contains 8mg.

The food types used in this comparison are Wheat, KAMUT khorasan, uncooked and Rice, white, short-grain, enriched, cooked.

Infographic

Khorasan wheat vs Arborio rice infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Khorasan wheat
Khorasan wheat
9
:
1
Arborio rice
Arborio rice
Contains more Calcium +2100%
Contains more Iron +158.2%
Contains more Magnesium +1525%
Contains more Phosphorus +1003%
Contains more Potassium +1450%
Contains more Zinc +820%
Contains more Copper +602.8%
Contains more Manganese +666.1%
Contains more Selenium +986.7%
Contains less Sodium -100%
Khorasan wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
Arborio rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Contains more Calcium +2100%
Contains more Iron +158.2%
Contains more Magnesium +1525%
Contains more Phosphorus +1003%
Contains more Potassium +1450%
Contains more Zinc +820%
Contains more Copper +602.8%
Contains more Manganese +666.1%
Contains more Selenium +986.7%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Khorasan wheat
Khorasan wheat
8
:
3
Arborio rice
Arborio rice
Contains more Vitamin A +∞%
Contains more Vitamin B1 +245.1%
Contains more Vitamin B2 +1050%
Contains more Vitamin B3 +327%
Contains more Vitamin B5 +139%
Contains more Vitamin B6 +339%
Khorasan wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
Arborio rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +245.1%
Contains more Vitamin B2 +1050%
Contains more Vitamin B3 +327%
Contains more Vitamin B5 +139%
Contains more Vitamin B6 +339%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Khorasan wheat
Khorasan wheat
4
:
1
Arborio rice
Arborio rice
Contains more Protein +516.1%
Contains more Fats +1021.1%
Contains more Carbs +145.7%
Contains more Other +784.2%
Contains more Water +519.1%
Khorasan wheat
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Arborio rice
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more Protein +516.1%
Contains more Fats +1021.1%
Contains more Carbs +145.7%
Contains more Other +784.2%
Contains more Water +519.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Khorasan wheat
Khorasan wheat
2
:
1
Arborio rice
Arborio rice
Contains more Monounsaturated Fat +267.2%
Contains more Polyunsaturated fat +1142%
Contains less Saturated Fat -74%
Khorasan wheat
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
Arborio rice
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +267.2%
Contains more Polyunsaturated fat +1142%
Contains less Saturated Fat -74%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Khorasan wheat Arborio rice
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Khorasan wheat Arborio rice Opinion
Net carbs 59.48g 28.73g Khorasan wheat
Protein 14.54g 2.36g Khorasan wheat
Fats 2.13g 0.19g Khorasan wheat
Carbs 70.58g 28.73g Khorasan wheat
Calories 337kcal 130kcal Khorasan wheat
Starch 52.41g Khorasan wheat
Fructose 0.11g Khorasan wheat
Sugar 7.84g Arborio rice
Fiber 11.1g Khorasan wheat
Calcium 22mg 1mg Khorasan wheat
Iron 3.77mg 1.46mg Khorasan wheat
Magnesium 130mg 8mg Khorasan wheat
Phosphorus 364mg 33mg Khorasan wheat
Potassium 403mg 26mg Khorasan wheat
Sodium 5mg 0mg Arborio rice
Zinc 3.68mg 0.4mg Khorasan wheat
Copper 0.506mg 0.072mg Khorasan wheat
Manganese 2.735mg 0.357mg Khorasan wheat
Selenium 81.5µg 7.5µg Khorasan wheat
Vitamin A 10IU 0IU Khorasan wheat
Vitamin A RAE 1µg 0µg Khorasan wheat
Vitamin E 0.61mg Khorasan wheat
Vitamin B1 0.566mg 0.164mg Khorasan wheat
Vitamin B2 0.184mg 0.016mg Khorasan wheat
Vitamin B3 6.375mg 1.493mg Khorasan wheat
Vitamin B5 0.949mg 0.397mg Khorasan wheat
Vitamin B6 0.259mg 0.059mg Khorasan wheat
Folate 59µg Arborio rice
Vitamin K 1.8µg Khorasan wheat
Tryptophan 0.13mg 0.027mg Khorasan wheat
Threonine 0.442mg 0.084mg Khorasan wheat
Isoleucine 0.566mg 0.102mg Khorasan wheat
Leucine 1.112mg 0.195mg Khorasan wheat
Lysine 0.416mg 0.085mg Khorasan wheat
Methionine 0.251mg 0.056mg Khorasan wheat
Phenylalanine 0.772mg 0.126mg Khorasan wheat
Valine 0.687mg 0.144mg Khorasan wheat
Histidine 0.379mg 0.056mg Khorasan wheat
Trans Fat 0.005g Arborio rice
Saturated Fat 0.196g 0.051g Arborio rice
Monounsaturated Fat 0.213g 0.058g Khorasan wheat
Polyunsaturated fat 0.621g 0.05g Khorasan wheat
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan wheat Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Khorasan wheat
13%
Arborio rice
Minerals Daily Need Coverage Score
150%
Khorasan wheat
20%
Arborio rice

Comparison summary

Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 29)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $1)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food is richer in vitamins?
Khorasan wheat
Khorasan wheat is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 7.84g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.145g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.