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Wheat vs Arborio rice - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.6)
Which food is richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.403g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (45)

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Wheat Arborio rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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
25
Wheat
10
Arborio rice
Mineral Summary Score
67
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
Wheat
7
:
Contains more Iron +141.1%
Contains more Calcium +3300%
Contains more Potassium +1557.7%
Contains more Magnesium +1700%
Contains more Copper +668.1%
Contains more Zinc +940%
Contains more Phosphorus +1439.4%
Contains less Sodium -100%
Contains more Iron +141.1%
Contains more Calcium +3300%
Contains more Potassium +1557.7%
Contains more Magnesium +1700%
Contains more Copper +668.1%
Contains more Zinc +940%
Contains more Phosphorus +1439.4%
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
Wheat
5
:
Contains more Vitamin B1 +155.5%
Contains more Vitamin B2 +656.3%
Contains more Vitamin B3 +351.3%
Contains more Vitamin B5 +135.5%
Contains more Vitamin B6 +610.2%
Contains more Folic acid (B9) +∞%
Contains more Vitamin B1 +155.5%
Contains more Vitamin B2 +656.3%
Contains more Vitamin B3 +351.3%
Contains more Vitamin B5 +135.5%
Contains more Vitamin B6 +610.2%
Contains more Folic acid (B9) +∞%

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
82%
Wheat
14%
Arborio rice
Carbohydrates
71%
Wheat
29%
Arborio rice
Fats
11%
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 Wheat Arborio rice Opinion
Calories 339 130 Wheat
Protein 13.68 2.36 Wheat
Fats 2.47 0.19 Wheat
Vitamin C 0 0
Carbs 71.13 28.73 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 3.52 1.46 Wheat
Calcium 34 1 Wheat
Potassium 431 26 Wheat
Magnesium 144 8 Wheat
Sugars
Fiber
Copper 0.553 0.072 Wheat
Zinc 4.16 0.4 Wheat
Starch
Phosphorus 508 33 Wheat
Sodium 2 0 Arborio rice
Vitamin A 0 0
Vitamin E
Vitamin D 0 0
Vitamin B1 0.419 0.164 Wheat
Vitamin B2 0.121 0.016 Wheat
Vitamin B3 6.738 1.493 Wheat
Vitamin B5 0.935 0.397 Wheat
Vitamin B6 0.419 0.059 Wheat
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 57 Arborio rice
Trans Fat
Saturated Fat 0.454 0.051 Arborio rice
Monounsaturated Fat 0.344 0.058 Wheat
Polyunsaturated fat 0.978 0.05 Wheat
Tryptophan 0.176 0.027 Wheat
Threonine 0.366 0.084 Wheat
Isoleucine 0.533 0.102 Wheat
Leucine 0.934 0.195 Wheat
Lysine 0.303 0.085 Wheat
Methionine 0.221 0.056 Wheat
Phenylalanine 0.681 0.126 Wheat
Valine 0.594 0.144 Wheat
Histidine 0.322 0.056 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.