Arborio rice vs. Wheat — In-Depth Nutrition Comparison

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Important differences between arborio rice and wheat

Arborio rice has more folate and vitamin B1; however, wheat has more selenium, manganese, phosphorus, copper, zinc, magnesium, protein, and vitamin B3.
Wheat's daily need coverage for selenium is 44% more.
Arborio rice has 5 times more folate than wheat. Arborio rice has 59µg of folate, while wheat has 11µg.
Arborio rice has a higher glycemic index than wheat.

The food varieties used in the comparison are Rice, white, short-grain, enriched, cooked and Wheat, KAMUT khorasan, cooked.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Arborio rice

Wheat

Contains less SodiumSodium

-100%

Contains more MagnesiumMagnesium	+500%
Contains more CalciumCalcium	+800%
Contains more PotassiumPotassium	+530.8%
Contains more IronIron	+20.5%
Contains more CopperCopper	+187.5%
Contains more ZincZinc	+360%
Contains more PhosphorusPhosphorus	+345.5%
Contains more ManganeseManganese	+188.5%
Contains more SeleniumSelenium	+325.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Arborio rice

Wheat

Contains more Vitamin B1Vitamin B1	+72.6%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more FolateFolate	+436.4%

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+87.5%
Contains more Vitamin B3Vitamin B3	+54.4%
Contains more Vitamin B6Vitamin B6	+18.6%

~equal in Vitamin C ~mg

~equal in Vitamin D ~µg

~equal in Vitamin A ~µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	7.5µg	31.9µg	44%
Manganese	0.357mg	1.03mg	29%
Fiber		4.3g	17%
Phosphorus	33mg	147mg	16%
Copper	0.072mg	0.207mg	15%
Zinc	0.4mg	1.84mg	13%
Folate	59µg	11µg	12%
Magnesium	8mg	48mg	10%
Vitamin B5	0.397mg		8%
Protein	2.36g	5.71g	7%
Vitamin B1	0.164mg	0.095mg	6%
Vitamin B3	1.493mg	2.305mg	5%
Potassium	26mg	164mg	4%
Iron	1.46mg	1.76mg	4%
Vitamin E		0.24mg	2%
Fats	0.19g	0.83g	1%
Calcium	1mg	9mg	1%
Vitamin B2	0.016mg	0.03mg	1%
Vitamin B6	0.059mg	0.07mg	1%
Polyunsaturated fat	0.05g	0.243g	1%
Calories	130kcal	132kcal	0%
Protein per 100 calories	1.8g	4.3g	N/A
Calories per 10 g protein	551kcal	231kcal	N/A
Weight per 100 calories	77g	76g	N/A
Net carbs	28.73g	23.3g	N/A
Carbs	28.73g	27.6g	0%
Sugar		3.07g	N/A
Sodium	0mg	8mg	0%
Trans fat		0.002g	N/A
Saturated fat	0.051g	0.077g	0%
Monounsaturated fat	0.058g	0.084g	0%
Tryptophan	0.027mg	0.051mg	0%
Threonine	0.084mg	0.172mg	0%
Isoleucine	0.102mg	0.22mg	0%
Leucine	0.195mg	0.432mg	0%
Lysine	0.085mg	0.161mg	0%
Methionine	0.056mg	0.097mg	0%
Phenylalanine	0.126mg	0.3mg	0%
Valine	0.144mg	0.267mg	0%
Histidine	0.056mg	0.147mg	0%