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Arborio rice vs Wheat - In-Depth Nutrition Comparison

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How are Arborio rice and Wheat different?

  • Wheat has more Selenium, Manganese, Phosphorus, Copper, Zinc, Vitamin B3, Magnesium, Vitamin B6, Iron, and Vitamin B1 than Arborio rice.
  • Daily need coverage for Selenium from Wheat is 149% higher.

Rice, white, short-grain, enriched, cooked and Wheat, durum are the varieties used in this article.

Infographic

Arborio rice vs Wheat infographic
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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 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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 1% 3% 6% 24% 11% 15% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
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%

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
:
5
Wheat
Contains more Folate +37.2%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 41% 4% 28% 24% 14% 0% 0% 45%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Contains more Folate +37.2%
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%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
13
Arborio rice
37
Wheat
Mineral Summary Score
14
Arborio rice
100
Wheat

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 food.
Protein
14%
Arborio rice
82%
Wheat
Carbohydrates
29%
Arborio rice
71%
Wheat
Fats
1%
Arborio rice
11%
Wheat

Comparison summary table

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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 19)
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 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 Sugar?
?
The foods are relatively equal in Sugar ( g)

All nutrients comparison - raw data values

Nutrient Arborio rice Wheat Opinion
Calories 130 339 Wheat
Protein 2.36 13.68 Wheat
Fats 0.19 2.47 Wheat
Vitamin C 0 0
Carbs 28.73 71.13 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 1.46 3.52 Wheat
Calcium 1 34 Wheat
Potassium 26 431 Wheat
Magnesium 8 144 Wheat
Sugar
Fiber
Copper 0.072 0.553 Wheat
Zinc 0.4 4.16 Wheat
Starch
Phosphorus 33 508 Wheat
Sodium 0 2 Arborio rice
Vitamin A 0 0
Vitamin E
Vitamin D 0 0
Vitamin B1 0.164 0.419 Wheat
Vitamin B2 0.016 0.121 Wheat
Vitamin B3 1.493 6.738 Wheat
Vitamin B5 0.397 0.935 Wheat
Vitamin B6 0.059 0.419 Wheat
Vitamin B12 0 0
Vitamin K
Folate 59 43 Arborio rice
Trans Fat
Saturated Fat 0.051 0.454 Arborio rice
Monounsaturated Fat 0.058 0.344 Wheat
Polyunsaturated fat 0.05 0.978 Wheat
Tryptophan 0.027 0.176 Wheat
Threonine 0.084 0.366 Wheat
Isoleucine 0.102 0.533 Wheat
Leucine 0.195 0.934 Wheat
Lysine 0.085 0.303 Wheat
Methionine 0.056 0.221 Wheat
Phenylalanine 0.126 0.681 Wheat
Valine 0.144 0.594 Wheat
Histidine 0.056 0.322 Wheat
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.