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Rice vs. Wheat — In-Depth Nutrition Comparison

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Differences between rice and wheat

  • Rice contains less selenium, manganese, phosphorus, copper, zinc, vitamin B3, magnesium, iron, vitamin B6, and vitamin B1 than wheat .
  • Wheat 's daily need coverage for selenium is 149% higher.

The food types used in this comparison are Rice, white, long-grain, regular, enriched, cooked and Wheat, durum.

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% 45% 23% 13% 18% 0.13% 62% 41%
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 less SodiumSodium -50%
Contains more MagnesiumMagnesium +1100%
Contains more CalciumCalcium +240%
Contains more PotassiumPotassium +1131.4%
Contains more IronIron +193.3%
Contains more CopperCopper +701.4%
Contains more ZincZinc +749%
Contains more PhosphorusPhosphorus +1081.4%
Contains more ManganeseManganese +538.1%
Contains more SeleniumSelenium +1092%

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
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Contains more Vitamin EVitamin E +∞%
Contains more FolateFolate +34.9%
Contains more Vitamin B1Vitamin B1 +157.1%
Contains more Vitamin B2Vitamin B2 +830.8%
Contains more Vitamin B3Vitamin B3 +356.5%
Contains more Vitamin B5Vitamin B5 +139.7%
Contains more Vitamin B6Vitamin B6 +350.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Rice Wheat DV% diff.
Selenium 7.5µg 89.4µg 149%
Manganese 0.472mg 3.012mg 110%
Phosphorus 43mg 508mg 66%
Copper 0.069mg 0.553mg 54%
Zinc 0.49mg 4.16mg 33%
Vitamin B3 1.476mg 6.738mg 33%
Magnesium 12mg 144mg 31%
Iron 1.2mg 3.52mg 29%
Vitamin B6 0.093mg 0.419mg 25%
Protein 2.69g 13.68g 22%
Vitamin B1 0.163mg 0.419mg 21%
Carbs 28.17g 71.13g 14%
Potassium 35mg 431mg 12%
Vitamin B5 0.39mg 0.935mg 11%
Calories 130kcal 339kcal 10%
Vitamin B2 0.013mg 0.121mg 8%
Polyunsaturated fat 0.076g 0.978g 6%
Folate 58µg 43µg 4%
Fats 0.28g 2.47g 3%
Calcium 10mg 34mg 2%
Fiber 0.4g 2%
Saturated fat 0.077g 0.454g 2%
Monounsaturated fat 0.088g 0.344g 1%
Protein per 100 calories 2.1g 4g N/A
Calories per 10 g protein 483kcal 248kcal N/A
Weight per 100 calories 77g 29g N/A
Unsaturated / Saturated Fat ratio 2.1 2.9 N/A
Net carbs 27.77g 71.13g N/A
Sugar 0.05g N/A
Sodium 1mg 2mg 0%
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Tryptophan 0.031mg 0.176mg 0%
Threonine 0.096mg 0.366mg 0%
Isoleucine 0.116mg 0.533mg 0%
Leucine 0.222mg 0.934mg 0%
Lysine 0.097mg 0.303mg 0%
Methionine 0.063mg 0.221mg 0%
Phenylalanine 0.144mg 0.681mg 0%
Valine 0.164mg 0.594mg 0%
Histidine 0.063mg 0.322mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 +525.6%
Contains more ProteinProtein +408.6%
Contains more FatsFats +782.1%
Contains more CarbsCarbs +152.5%
Contains more OtherOther +323.8%

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
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 -83%
Contains more Mono. FatMonounsaturated fat +290.9%
Contains more Poly. FatPolyunsaturated fat +1186.8%

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/168878/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.