Rice, white, long-grain, precooked or instant, enriched, dry vs. Wheat — In-Depth Nutrition Comparison
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The main differences between rice, white, long-grain, precooked or instant, enriched, dry and wheat
- Rice, white, long-grain, precooked or instant, enriched, dry is richer in folate, vitamin B1, and iron, yet wheat is richer in selenium, manganese, phosphorus, copper, magnesium, zinc, and vitamin B6.
- Daily need coverage for selenium for wheat is 95% higher.
- Rice, white, long-grain, precooked or instant, enriched, dry contains 6 times more folate than wheat . Rice, white, long-grain, precooked or instant, enriched, dry contains 275µg of folate, while wheat contains 43µg.
Food types used in this article are Rice, white, long-grain, precooked or instant, enriched, dry and Wheat, durum.
Infographic
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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 more IronIron | +79% |
| Contains more MagnesiumMagnesium | +928.6% |
| Contains more CalciumCalcium | +54.5% |
| Contains more PotassiumPotassium | +1496.3% |
| Contains more CopperCopper | +212.4% |
| Contains more ZincZinc | +190.9% |
| Contains more PhosphorusPhosphorus | +330.5% |
| Contains less SodiumSodium | -80% |
| Contains more ManganeseManganese | +205.8% |
| Contains more SeleniumSelenium | +140.3% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +121% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +539.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +332.1% |
| Contains more Vitamin B5Vitamin B5 | +116.4% |
| Contains more Vitamin B6Vitamin B6 | +243.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.82 g
Fats:
0.94 g
Carbs:
82.32 g
Water:
8.38 g
Other:
0.54 g
Protein:
13.68 g
Fats:
2.47 g
Carbs:
71.13 g
Water:
10.94 g
Other:
1.78 g
| Contains more CarbsCarbs | +15.7% |
| Contains more ProteinProtein | +74.9% |
| Contains more FatsFats | +162.8% |
| Contains more WaterWater | +30.5% |
| Contains more OtherOther | +229.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.152 g
Monounsaturated fat:
Mono. Fat
0.144 g
Polyunsaturated fat:
Poly. Fat
0.219 g
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 | -66.5% |
| Contains more Mono. FatMonounsaturated fat | +138.9% |
| Contains more Poly. FatPolyunsaturated fat | +346.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 37.2µg | 89.4µg | 95% |
| Manganese | 0.985mg | 3.012mg | 88% |
| Folate | 275µg | 43µg | 58% |
| Phosphorus | 118mg | 508mg | 56% |
| Vitamin B1 | 0.926mg | 0.419mg | 42% |
| Copper | 0.177mg | 0.553mg | 42% |
| Iron | 6.3mg | 3.52mg | 35% |
| Magnesium | 14mg | 144mg | 31% |
| Starch | 73.77g | 30% | |
| Zinc | 1.43mg | 4.16mg | 25% |
| Vitamin B6 | 0.122mg | 0.419mg | 23% |
| Protein | 7.82g | 13.68g | 12% |
| Potassium | 27mg | 431mg | 12% |
| Vitamin B5 | 0.432mg | 0.935mg | 10% |
| Fiber | 1.9g | 8% | |
| Vitamin B2 | 0.028mg | 0.121mg | 7% |
| Polyunsaturated fat | 0.219g | 0.978g | 5% |
| Carbs | 82.32g | 71.13g | 4% |
| Vitamin B3 | 7.005mg | 6.738mg | 2% |
| Calories | 380kcal | 339kcal | 2% |
| Fats | 0.94g | 2.47g | 2% |
| Choline | 6.1mg | 1% | |
| Calcium | 22mg | 34mg | 1% |
| Saturated fat | 0.152g | 0.454g | 1% |
| Monounsaturated fat | 0.144g | 0.344g | 1% |
| Net carbs | 80.42g | 71.13g | N/A |
| Sugar | 0.05g | N/A | |
| Sodium | 10mg | 2mg | 0% |
| Vitamin E | 0.04mg | 0% | |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.106mg | 0.176mg | 0% |
| Threonine | 0.289mg | 0.366mg | 0% |
| Isoleucine | 0.359mg | 0.533mg | 0% |
| Leucine | 0.691mg | 0.934mg | 0% |
| Lysine | 0.221mg | 0.303mg | 0% |
| Methionine | 0.188mg | 0.221mg | 0% |
| Phenylalanine | 0.413mg | 0.681mg | 0% |
| Valine | 0.497mg | 0.594mg | 0% |
| Histidine | 0.189mg | 0.322mg | 0% |
| Fructose | 0.02g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
49%
34%
Minerals Daily Need Coverage Score
74%
168%
Comparison summary
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Wheat contains less Sodium (difference - 8mg)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food is lower in Saturated fat?
Rice, white, long-grain, precooked or instant, enriched, dry is lower in Saturated fat (difference - 0.302g)
Which food is lower in glycemic index?
Rice, white, long-grain, precooked or instant, enriched, dry is lower in glycemic index (difference - 50)
Which food is cheaper?
Rice, white, long-grain, precooked or instant, enriched, dry is cheaper (difference - $0.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.