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  6. Rice, white, long-grain, precooked or instant, enriched, dry vs. Wheat

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 from 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

Rice, white, long-grain, precooked or instant, enriched, dry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 6.6% 2.4% 236% 59% 39% 51% 1.3% 128% 203%
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 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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0.8% 0% 232% 6.5% 131% 26% 28% 0% 0.25% 206% 3.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin E Vitamin 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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~6.738mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 82% 8%
Protein: 7.82 g
Fats: 0.94 g
Carbs: 82.32 g
Water: 8.38 g
Other: 0.54 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 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
30% 28% 43%
Saturated Fat: Sat. Fat 0.152 g
Monounsaturated Fat: Mono. Fat 0.144 g
Polyunsaturated fat: Poly. Fat 0.219 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 -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.
Rice, white, long-grain, precooked or instant, enriched, dry Wheat
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rice, white, long-grain, precooked or instant, enriched, dry Wheat Opinion
Calories 380kcal 339kcal Rice, white, long-grain, precooked or instant, enriched, dry
Protein 7.82g 13.68g Wheat
Fats 0.94g 2.47g Wheat
Net carbs 80.42g 71.13g Rice, white, long-grain, precooked or instant, enriched, dry
Carbs 82.32g 71.13g Rice, white, long-grain, precooked or instant, enriched, dry
Magnesium 14mg 144mg Wheat
Calcium 22mg 34mg Wheat
Potassium 27mg 431mg Wheat
Iron 6.3mg 3.52mg Rice, white, long-grain, precooked or instant, enriched, dry
Sugar 0.05g Wheat
Fiber 1.9g Rice, white, long-grain, precooked or instant, enriched, dry
Copper 0.177mg 0.553mg Wheat
Zinc 1.43mg 4.16mg Wheat
Starch 73.77g Rice, white, long-grain, precooked or instant, enriched, dry
Phosphorus 118mg 508mg Wheat
Sodium 10mg 2mg Wheat
Vitamin E 0.04mg Rice, white, long-grain, precooked or instant, enriched, dry
Manganese 0.985mg 3.012mg Wheat
Selenium 37.2µg 89.4µg Wheat
Vitamin B1 0.926mg 0.419mg Rice, white, long-grain, precooked or instant, enriched, dry
Vitamin B2 0.028mg 0.121mg Wheat
Vitamin B3 7.005mg 6.738mg Rice, white, long-grain, precooked or instant, enriched, dry
Vitamin B5 0.432mg 0.935mg Wheat
Vitamin B6 0.122mg 0.419mg Wheat
Vitamin K 0.1µg Rice, white, long-grain, precooked or instant, enriched, dry
Folate 275µg 43µg Rice, white, long-grain, precooked or instant, enriched, dry
Choline 6.1mg Rice, white, long-grain, precooked or instant, enriched, dry
Saturated Fat 0.152g 0.454g Rice, white, long-grain, precooked or instant, enriched, dry
Monounsaturated Fat 0.144g 0.344g Wheat
Polyunsaturated fat 0.219g 0.978g Wheat
Tryptophan 0.106mg 0.176mg Wheat
Threonine 0.289mg 0.366mg Wheat
Isoleucine 0.359mg 0.533mg Wheat
Leucine 0.691mg 0.934mg Wheat
Lysine 0.221mg 0.303mg Wheat
Methionine 0.188mg 0.221mg Wheat
Phenylalanine 0.413mg 0.681mg Wheat
Valine 0.497mg 0.594mg Wheat
Histidine 0.189mg 0.322mg Wheat
Fructose 0.02g Rice, white, long-grain, precooked or instant, enriched, dry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice, white, long-grain, precooked or instant, enriched, dry Wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Rice, white, long-grain, precooked or instant, enriched, dry
34%
Wheat
Minerals Daily Need Coverage Score
74%
Rice, white, long-grain, precooked or instant, enriched, dry
168%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 8mg)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Rice, white, long-grain, precooked or instant, enriched, dry
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
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
Rice, white, long-grain, precooked or instant, enriched, dry is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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, white, long-grain, precooked or instant, enriched, dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169709/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.