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 from 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
Sodium
-87.5%
Contains
more
Phosphorus
+241.9%
Contains
less
Sodium
-87.5%
Contains
more
Phosphorus
+241.9%
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.
:
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+112.3%
Contains
more
Fats
+196.4%
Contains
more
Other
+61.9%
Equal in
Carbs
- 27.6
Equal in
Water
- 65.18
Contains
more
Protein
+112.3%
Contains
more
Fats
+196.4%
Contains
more
Other
+61.9%
Equal in
Carbs
- 27.6
Equal in
Water
- 65.18
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
more
Polyunsaturated fat
+219.7%
Equal in
Saturated Fat
- 0.077
Equal in
Monounsaturated Fat
- 0.084
Contains
more
Polyunsaturated fat
+219.7%
Equal in
Saturated Fat
- 0.077
Equal in
Monounsaturated Fat
- 0.084
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 | |
|
Opinion |
| Net carbs | 27.77g | 23.3g |
|
| Protein | 2.69g | 5.71g |
|
| Fats | 0.28g | 0.83g |
|
| Carbs | 28.17g | 27.6g |
|
| Calories | 130kcal | 132kcal |
|
| Sugar | 0.05g | 3.07g |
|
| Fiber | 0.4g | 4.3g |
|
| Calcium | 10mg | 9mg |
|
| Iron | 0.2mg | 1.76mg |
|
| Magnesium | 12mg | 48mg |
|
| Phosphorus | 43mg | 147mg |
|
| Potassium | 35mg | 164mg |
|
| Sodium | 1mg | 8mg |
|
| Zinc | 0.49mg | 1.84mg |
|
| Copper | 0.069mg | 0.207mg |
|
| Manganese | 0.472mg | 1.03mg |
|
| Selenium | 7.5µg | 31.9µg |
|
| Vitamin A | 0IU | 4IU |
|
| Vitamin E | 0.04mg | 0.24mg |
|
| Vitamin B1 | 0.02mg | 0.095mg |
|
| Vitamin B2 | 0.013mg | 0.03mg |
|
| Vitamin B3 | 0.4mg | 2.305mg |
|
| Vitamin B5 | 0.39mg |
|
|
| Vitamin B6 | 0.093mg | 0.07mg |
|
| Folate | 3µg | 11µg |
|
| Choline | 2.1mg |
|
|
| Tryptophan | 0.031mg | 0.051mg |
|
| Threonine | 0.096mg | 0.172mg |
|
| Isoleucine | 0.116mg | 0.22mg |
|
| Leucine | 0.222mg | 0.432mg |
|
| Lysine | 0.097mg | 0.161mg |
|
| Methionine | 0.063mg | 0.097mg |
|
| Phenylalanine | 0.144mg | 0.3mg |
|
| Valine | 0.164mg | 0.267mg |
|
| Histidine | 0.063mg | 0.147mg |
|
| Trans Fat | 0.002g |
|
|
| Saturated Fat | 0.077g | 0.077g | |
| Monounsaturated Fat | 0.088g | 0.084g |
|
| Polyunsaturated fat | 0.076g | 0.243g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories 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.