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

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

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What are the main differences between rice, brown, medium-grain, raw and wheat ?

  • Rice, brown, medium-grain, raw is richer in manganese, vitamin B5, and vitamin B6, yet wheat is richer in phosphorus, copper, iron, zinc, vitamin B3, vitamin B2, and folate.
  • Wheat 's daily need coverage for phosphorus is 35% higher.
  • Rice, brown, medium-grain, raw has 2 times more vitamin B5 than wheat . Rice, brown, medium-grain, raw has 1.493mg of vitamin B5, while wheat has 0.935mg.

We used Rice, brown, medium-grain, raw and Wheat, durum types in this comparison.

Infographic

Rice, brown, medium-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 102% 9.9% 24% 68% 92% 55% 113% 0.52% 488% 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 more ManganeseManganese +24.3%
Contains more PotassiumPotassium +60.8%
Contains more IronIron +95.6%
Contains more CopperCopper +99.6%
Contains more ZincZinc +105.9%
Contains more PhosphorusPhosphorus +92.4%
Contains less SodiumSodium -50%
~equal in Magnesium ~144mg
~equal in Calcium ~34mg

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% 103% 9.9% 81% 90% 117% 0% 0% 15% 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 B5Vitamin B5 +59.7%
Contains more Vitamin B6Vitamin B6 +21.5%
Contains more Vitamin B2Vitamin B2 +181.4%
Contains more Vitamin B3Vitamin B3 +56.4%
Contains more FolateFolate +115%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.419mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Rice, brown, medium-grain, raw Wheat DV% diff.
Selenium 89.4µg 163%
Phosphorus 264mg 508mg 35%
Manganese 3.743mg 3.012mg 32%
Copper 0.277mg 0.553mg 31%
Iron 1.8mg 3.52mg 22%
Zinc 2.02mg 4.16mg 19%
Vitamin B3 4.308mg 6.738mg 15%
Fiber 3.4g 14%
Protein 7.5g 13.68g 12%
Vitamin B5 1.493mg 0.935mg 11%
Vitamin B6 0.509mg 0.419mg 7%
Vitamin B2 0.043mg 0.121mg 6%
Folate 20µg 43µg 6%
Potassium 268mg 431mg 5%
Monounsaturated fat 0.971g 0.344g 2%
Carbs 76.17g 71.13g 2%
Calories 362kcal 339kcal 1%
Vitamin B1 0.413mg 0.419mg 1%
Fats 2.68g 2.47g 0%
Net carbs 72.77g 71.13g N/A
Magnesium 143mg 144mg 0%
Calcium 33mg 34mg 0%
Sodium 4mg 2mg 0%
Saturated fat 0.536g 0.454g 0%
Polyunsaturated fat 0.959g 0.978g 0%
Tryptophan 0.096mg 0.176mg 0%
Threonine 0.275mg 0.366mg 0%
Isoleucine 0.318mg 0.533mg 0%
Leucine 0.62mg 0.934mg 0%
Lysine 0.286mg 0.303mg 0%
Methionine 0.169mg 0.221mg 0%
Phenylalanine 0.387mg 0.681mg 0%
Valine 0.44mg 0.594mg 0%
Histidine 0.19mg 0.322mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 3% 76% 12%
Protein: 7.5 g
Fats: 2.68 g
Carbs: 76.17 g
Water: 12.37 g
Other: 1.28 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 +13.1%
Contains more ProteinProtein +82.4%
Contains more OtherOther +39.1%
~equal in Fats ~2.47g
~equal in Carbs ~71.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 39% 39%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.971 g
Polyunsaturated fat: Poly. Fat 0.959 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 +182.3%
Contains less Sat. FatSaturated fat -15.3%
~equal in Polyunsaturated fat ~0.978g

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, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169706/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.