Rice vs. Khorasan wheat — In-Depth Nutrition Comparison

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Summary of differences between rice and khorasan wheat

Rice has less selenium, manganese, copper, phosphorus, fiber, vitamin B1, iron, vitamin B3, zinc, and protein than khorasan wheat.
Khorasan wheat covers your daily need for selenium 135% more than rice.
The glycemic index of rice is higher.

These are the specific foods used in this comparison Rice, white, long-grain, regular, enriched, cooked and Wheat, KAMUT khorasan, uncooked.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Rice

Khorasan wheat

Contains less SodiumSodium

-80%

Contains more MagnesiumMagnesium	+983.3%
Contains more CalciumCalcium	+120%
Contains more PotassiumPotassium	+1051.4%
Contains more IronIron	+214.2%
Contains more CopperCopper	+633.3%
Contains more ZincZinc	+651%
Contains more PhosphorusPhosphorus	+746.5%
Contains more ManganeseManganese	+479.4%
Contains more SeleniumSelenium	+986.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Rice

Khorasan wheat

Contains more FolateFolate

+∞%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+1425%
Contains more Vitamin B1Vitamin B1	+247.2%
Contains more Vitamin B2Vitamin B2	+1315.4%
Contains more Vitamin B3Vitamin B3	+331.9%
Contains more Vitamin B5Vitamin B5	+143.3%
Contains more Vitamin B6Vitamin B6	+178.5%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	7.5µg	81.5µg	135%
Manganese	0.472mg	2.735mg	98%
Copper	0.069mg	0.506mg	49%
Phosphorus	43mg	364mg	46%
Fiber	0.4g	11.1g	43%
Vitamin B1	0.163mg	0.566mg	34%
Iron	1.2mg	3.77mg	32%
Vitamin B3	1.476mg	6.375mg	31%
Zinc	0.49mg	3.68mg	29%
Magnesium	12mg	130mg	28%
Protein	2.69g	14.54g	24%
Starch		52.41g	22%
Folate	58µg		15%
Carbs	28.17g	70.58g	14%
Vitamin B2	0.013mg	0.184mg	13%
Vitamin B6	0.093mg	0.259mg	13%
Potassium	35mg	403mg	11%
Vitamin B5	0.39mg	0.949mg	11%
Calories	130kcal	337kcal	10%
Vitamin E	0.04mg	0.61mg	4%
Choline	2.1mg	25.8mg	4%
Polyunsaturated fat	0.076g	0.621g	4%
Fats	0.28g	2.13g	3%
Omega-3 (ALA)		0.048g	3%
Vitamin K	0µg	1.8µg	2%
Calcium	10mg	22mg	1%
Saturated fat	0.077g	0.196g	1%
Protein per 100 calories	2.1g	4.3g	N/A
Calories per 10 g protein	483kcal	232kcal	N/A
Weight per 100 calories	77g	30g	N/A
Unsaturated / Saturated Fat ratio	2.1	4.3	N/A
Net carbs	27.77g	59.48g	N/A
Sugar	0.05g	7.84g	N/A
Sodium	1mg	5mg	0%
Vitamin A	0µg	1µg	0%
Trans fat		0.005g	N/A
Monounsaturated fat	0.088g	0.213g	0%
Tryptophan	0.031mg	0.13mg	0%
Threonine	0.096mg	0.442mg	0%
Isoleucine	0.116mg	0.566mg	0%
Leucine	0.222mg	1.112mg	0%
Lysine	0.097mg	0.416mg	0%
Methionine	0.063mg	0.251mg	0%
Phenylalanine	0.144mg	0.772mg	0%
Valine	0.164mg	0.687mg	0%
Histidine	0.063mg	0.379mg	0%
Fructose		0.11g	0%