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Khorasan wheat vs Arborio rice - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 5)
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 contains less Sugars?
Arborio rice
Arborio rice contains less Sugars (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)

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.
Khorasan wheat Arborio rice
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Khorasan wheat Arborio rice
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
27
Khorasan wheat
10
Arborio rice
Mineral Summary Score
58
Khorasan wheat
8
Arborio rice

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
:
Contains more Iron +158.2%
Contains more Calcium +2100%
Contains more Potassium +1450%
Contains more Magnesium +1525%
Contains more Copper +602.8%
Contains more Zinc +820%
Contains more Phosphorus +1003%
Contains less Sodium -100%
Contains more Iron +158.2%
Contains more Calcium +2100%
Contains more Potassium +1450%
Contains more Magnesium +1525%
Contains more Copper +602.8%
Contains more Zinc +820%
Contains more Phosphorus +1003%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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%
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%

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
87%
Khorasan wheat
14%
Arborio rice
Carbohydrates
71%
Khorasan wheat
29%
Arborio rice
Fats
10%
Khorasan wheat
1%
Arborio rice

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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 Khorasan wheat Arborio rice Opinion
Calories 337 130 Khorasan wheat
Protein 14.54 2.36 Khorasan wheat
Fats 2.13 0.19 Khorasan wheat
Vitamin C 0 0
Carbs 70.58 28.73 Khorasan wheat
Cholesterol 0 0
Vitamin D 0 Arborio rice
Iron 3.77 1.46 Khorasan wheat
Calcium 22 1 Khorasan wheat
Potassium 403 26 Khorasan wheat
Magnesium 130 8 Khorasan wheat
Sugars 7.84 Khorasan wheat
Fiber 11.1 Khorasan wheat
Copper 0.506 0.072 Khorasan wheat
Zinc 3.68 0.4 Khorasan wheat
Starch 52.41 Khorasan wheat
Phosphorus 364 33 Khorasan wheat
Sodium 5 0 Arborio rice
Vitamin A 10 0 Khorasan wheat
Vitamin E 0.61 Khorasan wheat
Vitamin D 0 Arborio rice
Vitamin B1 0.566 0.164 Khorasan wheat
Vitamin B2 0.184 0.016 Khorasan wheat
Vitamin B3 6.375 1.493 Khorasan wheat
Vitamin B5 0.949 0.397 Khorasan wheat
Vitamin B6 0.259 0.059 Khorasan wheat
Vitamin B12 0 Arborio rice
Vitamin K 1.8 Khorasan wheat
Folic acid (B9) 57 Arborio rice
Trans Fat 0.005 Arborio rice
Saturated Fat 0.196 0.051 Arborio rice
Monounsaturated Fat 0.213 0.058 Khorasan wheat
Polyunsaturated fat 0.621 0.05 Khorasan wheat
Tryptophan 0.13 0.027 Khorasan wheat
Threonine 0.442 0.084 Khorasan wheat
Isoleucine 0.566 0.102 Khorasan wheat
Leucine 1.112 0.195 Khorasan wheat
Lysine 0.416 0.085 Khorasan wheat
Methionine 0.251 0.056 Khorasan wheat
Phenylalanine 0.772 0.126 Khorasan wheat
Valine 0.687 0.144 Khorasan wheat
Histidine 0.379 0.056 Khorasan 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.