Rice vs. Wheat — In-Depth Nutrition Comparison
Compare
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
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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Poly. FatPolyunsaturated fat | +219.7% |
~equal in
Saturated fat
~0.077g
~equal in
Monounsaturated fat
~0.084g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in Saturated fat | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
5%
8%
Minerals Daily Need Coverage Score
18%
61%
Comparison summary
Which food is lower in glycemic index?
Wheat is lower in glycemic index (difference - 10)
Which food is cheaper?
Wheat is cheaper (difference - $0.6)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 3.02g)
Which food contains less Sodium?
Rice contains less Sodium (difference - 7mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated fat?
?
The foods are relatively equal in Saturated fat (0.077 g)
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.