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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 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

Rice, white, long-grain, precooked or instant, enriched, dry vs Wheat infographic
Infographic link

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.
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

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.
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% 232% 6.5% 131% 26% 28% 0% 0.25% 206%
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 Vitamin B1Vitamin B1 +121%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +539.5%
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 D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~6.738mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice, white, long-grain, precooked or instant, enriched, dry Wheat DV% diff.
Selenium 37.2µg 89.4µg 95%
Manganese 0.985mg 3.012mg 88%
Folate 275µg 43µg 58%
Phosphorus 118mg 508mg 56%
Copper 0.177mg 0.553mg 42%
Vitamin B1 0.926mg 0.419mg 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%
Calories 380kcal 339kcal 2%
Fats 0.94g 2.47g 2%
Vitamin B3 7.005mg 6.738mg 2%
Calcium 22mg 34mg 1%
Choline 6.1mg 1%
Saturated fat 0.152g 0.454g 1%
Monounsaturated fat 0.144g 0.344g 1%
Protein per 100 calories 2.1g 4g N/A
Calories per 10 g protein 486kcal 248kcal N/A
Weight per 100 calories 26g 29g N/A
Unsaturated / Saturated Fat ratio 2.4 2.9 N/A
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%

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%

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%

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.