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  6. Rice, brown, long-grain, raw vs. Wheat

Rice, brown, long-grain, raw vs. Wheat — In-Depth Nutrition Comparison

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Important differences between Rice, brown, long-grain, raw and Wheat

  • Rice, brown, long-grain, raw has more Vitamin B1, however, Wheat has more Selenium, Phosphorus, Copper, Iron, Zinc, Manganese, Magnesium, and Potassium.
  • Wheat 's daily need coverage for Selenium is 131% more.

The food varieties used in the comparison are Rice, brown, long-grain, raw and Wheat, durum.

Infographic

Rice, brown, long-grain, raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 83% 2.7% 22% 48% 101% 58% 133% 0.65% 372% 93%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +24.1%
Contains more CalciumCalcium +277.8%
Contains more PotassiumPotassium +72.4%
Contains more IronIron +172.9%
Contains more CopperCopper +83.1%
Contains more ZincZinc +95.3%
Contains more PhosphorusPhosphorus +63.3%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +422.8%
~equal in Manganese ~3.012mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 12% 0% 135% 22% 122% 64% 110% 0% 1.5% 17% 12%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +29.1%
Contains more Vitamin B5Vitamin B5 +13.9%
Contains more Vitamin B6Vitamin B6 +13.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +27.4%
Contains more FolateFolate +87%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~6.738mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 3% 76% 12%
Protein: 7.54 g
Fats: 3.2 g
Carbs: 76.25 g
Water: 11.8 g
Other: 1.21 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 FatsFats +29.6%
Contains more ProteinProtein +81.4%
Contains more OtherOther +47.1%
~equal in Carbs ~71.13g
~equal in Water ~10.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 40% 38%
Saturated Fat: Sat. Fat 0.591 g
Monounsaturated Fat: Mono. Fat 1.054 g
Polyunsaturated fat: Poly. Fat 1 g
26% 19% 55%
Saturated Fat: Sat. Fat 0.454 g
Monounsaturated Fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated Fat +206.4%
Contains less Sat. FatSaturated Fat -23.2%
~equal in Polyunsaturated fat ~0.978g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rice, brown, long-grain, raw Wheat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rice, brown, long-grain, raw Wheat Opinion
Calories 367kcal 339kcal Rice, brown, long-grain, raw
Protein 7.54g 13.68g Wheat
Fats 3.2g 2.47g Rice, brown, long-grain, raw
Net carbs 72.65g 71.13g Rice, brown, long-grain, raw
Carbs 76.25g 71.13g Rice, brown, long-grain, raw
Magnesium 116mg 144mg Wheat
Calcium 9mg 34mg Wheat
Potassium 250mg 431mg Wheat
Iron 1.29mg 3.52mg Wheat
Sugar 0.66g Wheat
Fiber 3.6g Rice, brown, long-grain, raw
Copper 0.302mg 0.553mg Wheat
Zinc 2.13mg 4.16mg Wheat
Starch 72.51g Rice, brown, long-grain, raw
Phosphorus 311mg 508mg Wheat
Sodium 5mg 2mg Wheat
Vitamin E 0.6mg Rice, brown, long-grain, raw
Manganese 2.853mg 3.012mg Wheat
Selenium 17.1µg 89.4µg Wheat
Vitamin B1 0.541mg 0.419mg Rice, brown, long-grain, raw
Vitamin B2 0.095mg 0.121mg Wheat
Vitamin B3 6.494mg 6.738mg Wheat
Vitamin B5 1.065mg 0.935mg Rice, brown, long-grain, raw
Vitamin B6 0.477mg 0.419mg Rice, brown, long-grain, raw
Vitamin K 0.6µg Rice, brown, long-grain, raw
Folate 23µg 43µg Wheat
Trans Fat 0.001g Wheat
Choline 21.5mg Rice, brown, long-grain, raw
Saturated Fat 0.591g 0.454g Wheat
Monounsaturated Fat 1.054g 0.344g Rice, brown, long-grain, raw
Polyunsaturated fat 1g 0.978g Rice, brown, long-grain, raw
Tryptophan 0.101mg 0.176mg Wheat
Threonine 0.291mg 0.366mg Wheat
Isoleucine 0.336mg 0.533mg Wheat
Leucine 0.657mg 0.934mg Wheat
Lysine 0.303mg 0.303mg
Methionine 0.179mg 0.221mg Wheat
Phenylalanine 0.41mg 0.681mg Wheat
Valine 0.466mg 0.594mg Wheat
Histidine 0.202mg 0.322mg Wheat
Omega-3 - ALA 0.032g Rice, brown, long-grain, raw
Omega-6 - Linoleic acid 0.967g Rice, brown, long-grain, raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice, brown, long-grain, raw Wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
38%
Rice, brown, long-grain, raw
34%
Wheat
Minerals Daily Need Coverage Score
91%
Rice, brown, long-grain, raw
168%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.137g)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in glycemic index?
Rice, brown, long-grain, raw
Rice, brown, long-grain, raw is lower in glycemic index (difference - 50)
Which food is cheaper?
Rice, brown, long-grain, raw
Rice, brown, long-grain, raw is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rice, brown, long-grain, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169703/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.