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Rice vs. Wheat — In-Depth Nutrition Comparison

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The main differences between rice and wheat

  • Wheat is richer than rice in selenium, manganese, iron, fiber, copper, phosphorus, zinc, vitamin B3, magnesium, and vitamin B1.
  • Daily need coverage for selenium for wheat is 44% higher.

Food types used in this article are Rice, white, long-grain, regular, unenriched, cooked without salt and Wheat, KAMUT khorasan, cooked.

Infographic

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.
Rice
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 7.5% 23% 13% 18% 0.13% 62% 41%
Wheat
Wheat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains less SodiumSodium -87.5%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +368.6%
Contains more IronIron +780%
Contains more CopperCopper +200%
Contains more ZincZinc +275.5%
Contains more PhosphorusPhosphorus +241.9%
Contains more ManganeseManganese +118.2%
Contains more SeleniumSelenium +325.3%
~equal in Calcium ~9mg

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.
Rice
Rice
3
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% 0.8% 0% 5% 3% 7.5% 23% 21% 0% 0% 2.3% 1.1%
Wheat
Wheat
5
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% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +32.9%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B1Vitamin B1 +375%
Contains more Vitamin B2Vitamin B2 +130.8%
Contains more Vitamin B3Vitamin B3 +476.3%
Contains more FolateFolate +266.7%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Rice Wheat DV% diff.
Selenium 7.5µg 31.9µg 44%
Manganese 0.472mg 1.03mg 24%
Iron 0.2mg 1.76mg 20%
Fiber 0.4g 4.3g 16%
Phosphorus 43mg 147mg 15%
Copper 0.069mg 0.207mg 15%
Vitamin B3 0.4mg 2.305mg 12%
Zinc 0.49mg 1.84mg 12%
Magnesium 12mg 48mg 9%
Vitamin B5 0.39mg 8%
Vitamin B1 0.02mg 0.095mg 6%
Protein 2.69g 5.71g 6%
Potassium 35mg 164mg 4%
Vitamin B6 0.093mg 0.07mg 2%
Folate 3µg 11µg 2%
Vitamin E 0.04mg 0.24mg 1%
Polyunsaturated fat 0.076g 0.243g 1%
Fats 0.28g 0.83g 1%
Vitamin B2 0.013mg 0.03mg 1%
Calories 130kcal 132kcal 0%
Net carbs 27.77g 23.3g N/A
Carbs 28.17g 27.6g 0%
Calcium 10mg 9mg 0%
Sugar 0.05g 3.07g N/A
Sodium 1mg 8mg 0%
Trans fat 0.002g N/A
Choline 2.1mg 0%
Saturated fat 0.077g 0.077g 0%
Monounsaturated fat 0.088g 0.084g 0%
Tryptophan 0.031mg 0.051mg 0%
Threonine 0.096mg 0.172mg 0%
Isoleucine 0.116mg 0.22mg 0%
Leucine 0.222mg 0.432mg 0%
Lysine 0.097mg 0.161mg 0%
Methionine 0.063mg 0.097mg 0%
Phenylalanine 0.144mg 0.3mg 0%
Valine 0.164mg 0.267mg 0%
Histidine 0.063mg 0.147mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Wheat
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more ProteinProtein +112.3%
Contains more FatsFats +196.4%
Contains more OtherOther +61.9%
~equal in Carbs ~27.6g
~equal in Water ~65.18g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains more Poly. FatPolyunsaturated fat +219.7%
~equal in Saturated fat ~0.077g
~equal in Monounsaturated fat ~0.084g

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169757/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.