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  6. Rice, brown, medium-grain, cooked vs. Wheat

Rice, brown, medium-grain, cooked vs. Wheat — In-Depth Nutrition Comparison

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What are the differences between Rice, brown, medium-grain, cooked and Wheat ?

  • Wheat is richer than Rice, brown, medium-grain, cooked in Manganese, Phosphorus, Copper, Iron, Vitamin B3, Zinc, Vitamin B1, Magnesium, Vitamin B6, and Vitamin B5.
  • Wheat 's daily need coverage for Manganese is 83% more.

We used Rice, brown, medium-grain, cooked and Wheat, durum types in this article.

Infographic

Rice, brown, medium-grain, cooked 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 31% 3% 7% 20% 27% 17% 33% 0.13% 143% 0%
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 less SodiumSodium -50%
Contains more MagnesiumMagnesium +227.3%
Contains more CalciumCalcium +240%
Contains more PotassiumPotassium +445.6%
Contains more IronIron +564.2%
Contains more CopperCopper +582.7%
Contains more ZincZinc +571%
Contains more PhosphorusPhosphorus +559.7%
Contains more ManganeseManganese +174.6%

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% 0% 0% 26% 2.8% 25% 24% 34% 0% 0% 3% 0%
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 B1Vitamin B1 +310.8%
Contains more Vitamin B2Vitamin B2 +908.3%
Contains more Vitamin B3Vitamin B3 +406.6%
Contains more Vitamin B5Vitamin B5 +138.5%
Contains more Vitamin B6Vitamin B6 +181.2%
Contains more FolateFolate +975%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 73%
Protein: 2.32 g
Fats: 0.83 g
Carbs: 23.51 g
Water: 72.96 g
Other: 0.38 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 WaterWater +566.9%
Contains more ProteinProtein +489.7%
Contains more FatsFats +197.6%
Contains more CarbsCarbs +202.6%
Contains more OtherOther +368.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 39% 39%
Saturated Fat: Sat. Fat 0.165 g
Monounsaturated Fat: Mono. Fat 0.3 g
Polyunsaturated fat: Poly. Fat 0.296 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 less Sat. FatSaturated Fat -63.7%
Contains more Mono. FatMonounsaturated Fat +14.7%
Contains more Poly. FatPolyunsaturated fat +230.4%

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, medium-grain, cooked Wheat
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Rice, brown, medium-grain, cooked Wheat Opinion
Calories 112kcal 339kcal Wheat
Protein 2.32g 13.68g Wheat
Fats 0.83g 2.47g Wheat
Net carbs 21.71g 71.13g Wheat
Carbs 23.51g 71.13g Wheat
Magnesium 44mg 144mg Wheat
Calcium 10mg 34mg Wheat
Potassium 79mg 431mg Wheat
Iron 0.53mg 3.52mg Wheat
Fiber 1.8g Rice, brown, medium-grain, cooked
Copper 0.081mg 0.553mg Wheat
Zinc 0.62mg 4.16mg Wheat
Phosphorus 77mg 508mg Wheat
Sodium 1mg 2mg Rice, brown, medium-grain, cooked
Manganese 1.097mg 3.012mg Wheat
Selenium 89.4µg Wheat
Vitamin B1 0.102mg 0.419mg Wheat
Vitamin B2 0.012mg 0.121mg Wheat
Vitamin B3 1.33mg 6.738mg Wheat
Vitamin B5 0.392mg 0.935mg Wheat
Vitamin B6 0.149mg 0.419mg Wheat
Folate 4µg 43µg Wheat
Saturated Fat 0.165g 0.454g Rice, brown, medium-grain, cooked
Monounsaturated Fat 0.3g 0.344g Wheat
Polyunsaturated fat 0.296g 0.978g Wheat
Tryptophan 0.03mg 0.176mg Wheat
Threonine 0.085mg 0.366mg Wheat
Isoleucine 0.098mg 0.533mg Wheat
Leucine 0.191mg 0.934mg Wheat
Lysine 0.088mg 0.303mg Wheat
Methionine 0.052mg 0.221mg Wheat
Phenylalanine 0.119mg 0.681mg Wheat
Valine 0.136mg 0.594mg Wheat
Histidine 0.059mg 0.322mg Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice, brown, medium-grain, cooked 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
9%
Rice, brown, medium-grain, cooked
34%
Wheat
Minerals Daily Need Coverage Score
28%
Rice, brown, medium-grain, cooked
168%
Wheat

Comparison summary

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?
Rice, brown, medium-grain, cooked
Rice, brown, medium-grain, cooked contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Rice, brown, medium-grain, cooked
Rice, brown, medium-grain, cooked is lower in Saturated Fat (difference - 0.289g)
Which food is lower in glycemic index?
Rice, brown, medium-grain, cooked
Rice, brown, medium-grain, cooked is lower in glycemic index (difference - 50)
Which food is cheaper?
Rice, brown, medium-grain, cooked
Rice, brown, medium-grain, cooked is cheaper (difference - $0.4)
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)

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, medium-grain, cooked - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168875/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.