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  6. Rice, brown, parboiled, cooked, UNCLE BENS vs. Wheat

Rice, brown, parboiled, cooked, UNCLE BENS vs. Wheat — In-Depth Nutrition Comparison

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What are the differences between rice, brown, parboiled, cooked, UNCLE BENS and wheat ?

  • Wheat is richer than rice, brown, parboiled, cooked, UNCLE BENS in selenium, manganese, phosphorus, copper, iron, zinc, vitamin B3, vitamin B1, magnesium, and vitamin B6.
  • Wheat 's daily need coverage for selenium is 145% more.

We used Rice, brown, parboiled, cooked, UNCLE BENS and Wheat, durum types in this article.

Infographic

Rice, brown, parboiled, cooked, UNCLE BENS 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 28% 0.9% 5.4% 20% 43% 21% 41% 0.52% 149% 51%
Wheat
Wheat
10
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 +269.2%
Contains more CalciumCalcium +1033.3%
Contains more PotassiumPotassium +606.6%
Contains more IronIron +564.2%
Contains more CopperCopper +328.7%
Contains more ZincZinc +440.3%
Contains more PhosphorusPhosphorus +429.2%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +164.2%
Contains more SeleniumSelenium +851.1%

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% 24% 16% 36% 17% 25% 0% 1% 3% 2.4%
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 KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +332%
Contains more Vitamin B2Vitamin B2 +72.9%
Contains more Vitamin B3Vitamin B3 +254.1%
Contains more Vitamin B5Vitamin B5 +240%
Contains more Vitamin B6Vitamin B6 +280.9%
Contains more FolateFolate +975%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 31% 64%
Protein: 3.09 g
Fats: 0.85 g
Carbs: 31.33 g
Water: 64.38 g
Other: 0.35 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 +488.5%
Contains more ProteinProtein +342.7%
Contains more FatsFats +190.6%
Contains more CarbsCarbs +127%
Contains more OtherOther +408.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 38% 34%
Saturated fat: Sat. Fat 0.213 g
Monounsaturated fat: Mono. Fat 0.3 g
Polyunsaturated fat: Poly. Fat 0.269 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 -53.1%
Contains more Mono. FatMonounsaturated fat +14.7%
Contains more Poly. FatPolyunsaturated fat +263.6%

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, parboiled, cooked, UNCLE BENS Wheat
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Rice, brown, parboiled, cooked, UNCLE BENS Wheat DV% diff.
Selenium 9.4µg 89.4µg 145%
Manganese 1.14mg 3.012mg 81%
Phosphorus 96mg 508mg 59%
Copper 0.129mg 0.553mg 47%
Iron 0.53mg 3.52mg 37%
Zinc 0.77mg 4.16mg 31%
Vitamin B3 1.903mg 6.738mg 30%
Vitamin B1 0.097mg 0.419mg 27%
Magnesium 39mg 144mg 25%
Vitamin B6 0.11mg 0.419mg 24%
Protein 3.09g 13.68g 21%
Carbs 31.33g 71.13g 13%
Vitamin B5 0.275mg 0.935mg 13%
Starch 29.27g 12%
Potassium 61mg 431mg 11%
Folate 4µg 43µg 10%
Calories 147kcal 339kcal 10%
Fiber 1.7g 7%
Polyunsaturated fat 0.269g 0.978g 5%
Vitamin B2 0.07mg 0.121mg 4%
Calcium 3mg 34mg 3%
Fats 0.85g 2.47g 2%
Choline 4.4mg 1%
Saturated fat 0.213g 0.454g 1%
Net carbs 29.63g 71.13g N/A
Sugar 0.15g N/A
Sodium 4mg 2mg 0%
Vitamin K 0.4µg 0%
Monounsaturated fat 0.3g 0.344g 0%
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.008g N/A
Omega-6 - Linoleic acid 0.259g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice, brown, parboiled, cooked, UNCLE BENS 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
10%
Rice, brown, parboiled, cooked, UNCLE BENS
34%
Wheat
Minerals Daily Need Coverage Score
36%
Rice, brown, parboiled, cooked, UNCLE BENS
168%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.15g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 2mg)
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 is lower in Cholesterol?
Rice, brown, parboiled, cooked, UNCLE BENS
Rice, brown, parboiled, cooked, UNCLE BENS is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Rice, brown, parboiled, cooked, UNCLE BENS
Rice, brown, parboiled, cooked, UNCLE BENS is lower in Saturated fat (difference - 0.241g)
Which food is lower in glycemic index?
Rice, brown, parboiled, cooked, UNCLE BENS
Rice, brown, parboiled, cooked, UNCLE BENS is lower in glycemic index (difference - 50)
Which food is cheaper?
Rice, brown, parboiled, cooked, UNCLE BENS
Rice, brown, parboiled, cooked, UNCLE BENS is cheaper (difference - $0.4)

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, parboiled, cooked, UNCLE BENS - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173263/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.