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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
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.
Contains less Sodium -100%
Contains more Calcium +3300%
Contains more Iron +141.1%
Contains more Magnesium +1700%
Contains more Phosphorus +1439.4%
Contains more Potassium +1557.7%
Contains more Zinc +940%
Contains more Copper +668.1%
Contains more Manganese +743.7%
Contains more Selenium +1092%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Contains less Sodium -100%
Contains more Calcium +3300%
Contains more Iron +141.1%
Contains more Magnesium +1700%
Contains more Phosphorus +1439.4%
Contains more Potassium +1557.7%
Contains more Zinc +940%
Contains more Copper +668.1%
Contains more Manganese +743.7%
Contains more Selenium +1092%

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.
:
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0% 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +526.4%
Contains more Protein +479.7%
Contains more Fats +1200%
Contains more Carbs +147.6%
Contains more Other +836.8%
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more Water +526.4%
Contains more Protein +479.7%
Contains more Fats +1200%
Contains more Carbs +147.6%
Contains more Other +836.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -88.8%
Contains more Monounsaturated Fat +493.1%
Contains more Polyunsaturated fat +1856%
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains less Saturated Fat -88.8%
Contains more Monounsaturated Fat +493.1%
Contains more Polyunsaturated fat +1856%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Arborio rice Wheat Opinion
Net carbs 28.73g 71.13g Wheat
Protein 2.36g 13.68g Wheat
Fats 0.19g 2.47g Wheat
Carbs 28.73g 71.13g Wheat
Calories 130kcal 339kcal Wheat
Calcium 1mg 34mg Wheat
Iron 1.46mg 3.52mg Wheat
Magnesium 8mg 144mg Wheat
Phosphorus 33mg 508mg Wheat
Potassium 26mg 431mg Wheat
Sodium 0mg 2mg Arborio rice
Zinc 0.4mg 4.16mg Wheat
Copper 0.072mg 0.553mg Wheat
Manganese 0.357mg 3.012mg Wheat
Selenium 7.5µg 89.4µg Wheat
Vitamin B1 0.164mg 0.419mg Wheat
Vitamin B2 0.016mg 0.121mg Wheat
Vitamin B3 1.493mg 6.738mg Wheat
Vitamin B5 0.397mg 0.935mg Wheat
Vitamin B6 0.059mg 0.419mg Wheat
Folate 59µg 43µg Arborio rice
Tryptophan 0.027mg 0.176mg Wheat
Threonine 0.084mg 0.366mg Wheat
Isoleucine 0.102mg 0.533mg Wheat
Leucine 0.195mg 0.934mg Wheat
Lysine 0.085mg 0.303mg Wheat
Methionine 0.056mg 0.221mg Wheat
Phenylalanine 0.126mg 0.681mg Wheat
Valine 0.144mg 0.594mg Wheat
Histidine 0.056mg 0.322mg Wheat
Saturated Fat 0.051g 0.454g Arborio rice
Monounsaturated Fat 0.058g 0.344g Wheat
Polyunsaturated fat 0.05g 0.978g Wheat

Which food is preferable for your diet?

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

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
12%
Arborio rice
34%
Wheat
Minerals Daily Need Coverage Score
20%
Arborio rice
168%
Wheat

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 Sugar?
?
The foods are relatively equal in Sugar ( g)
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. 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.