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

Rice, white, long-grain, precooked or instant, enriched, prepared vs. Wheat — In-Depth Nutrition Comparison

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A recap on the differences between rice, white, long-grain, precooked or instant, enriched, prepared and wheat

  • Wheat is higher than rice, white, long-grain, precooked or instant, enriched, prepared in selenium, manganese, phosphorus, copper, zinc, magnesium, vitamin B3, vitamin B1, vitamin B6, and protein.
  • Wheat covers your daily selenium needs 154% more than rice, white, long-grain, precooked or instant, enriched, prepared.

Food varieties used in this article are Rice, white, long-grain, precooked or instant, enriched, prepared and Wheat, durum.

Infographic

Rice, white, long-grain, precooked or instant, enriched, prepared 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 3.6% 2.4% 0.79% 66% 12% 13% 16% 0.52% 45% 26%
Wheat
Wheat
10
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 MagnesiumMagnesium +2780%
Contains more CalciumCalcium +325%
Contains more PotassiumPotassium +4688.9%
Contains more IronIron +98.9%
Contains more CopperCopper +1394.6%
Contains more ZincZinc +749%
Contains more PhosphorusPhosphorus +1273%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +778.1%
Contains more SeleniumSelenium +1762.5%

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% 0.2% 19% 1.8% 33% 3.4% 12% 0% 0% 53%
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 +62.8%
Contains more Vitamin B1Vitamin B1 +458.7%
Contains more Vitamin B2Vitamin B2 +1412.5%
Contains more Vitamin B3Vitamin B3 +287.9%
Contains more Vitamin B5Vitamin B5 +1569.6%
Contains more Vitamin B6Vitamin B6 +738%
~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, white, long-grain, precooked or instant, enriched, prepared Wheat DV% diff.
Selenium 4.8µg 89.4µg 154%
Manganese 0.343mg 3.012mg 116%
Phosphorus 37mg 508mg 67%
Copper 0.037mg 0.553mg 57%
Magnesium 5mg 144mg 33%
Zinc 0.49mg 4.16mg 33%
Vitamin B3 1.737mg 6.738mg 31%
Vitamin B1 0.075mg 0.419mg 29%
Vitamin B6 0.05mg 0.419mg 28%
Protein 2.18g 13.68g 23%
Iron 1.77mg 3.52mg 22%
Vitamin B5 0.056mg 0.935mg 18%
Carbs 26.76g 71.13g 15%
Potassium 9mg 431mg 12%
Calories 124kcal 339kcal 11%
Starch 26.33g 11%
Vitamin B2 0.008mg 0.121mg 9%
Folate 70µg 43µg 7%
Polyunsaturated fat 0.017g 0.978g 6%
Fats 0.5g 2.47g 3%
Calcium 8mg 34mg 3%
Fiber 0.6g 2%
Saturated fat 0.017g 0.454g 2%
Monounsaturated fat 0.074g 0.344g 1%
Protein per 100 calories 1.8g 4g N/A
Calories per 10 g protein 569kcal 248kcal N/A
Weight per 100 calories 81g 29g N/A
Unsaturated / Saturated Fat ratio 5.4 2.9 N/A
Net carbs 26.16g 71.13g N/A
Sodium 4mg 2mg 0%
Vitamin E 0.01mg 0%
Choline 2.1mg 0%
Tryptophan 0.03mg 0.176mg 0%
Threonine 0.08mg 0.366mg 0%
Isoleucine 0.1mg 0.533mg 0%
Leucine 0.192mg 0.934mg 0%
Lysine 0.061mg 0.303mg 0%
Methionine 0.052mg 0.221mg 0%
Phenylalanine 0.115mg 0.681mg 0%
Valine 0.138mg 0.594mg 0%
Histidine 0.053mg 0.322mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 27% 70%
Protein: 2.18 g
Fats: 0.5 g
Carbs: 26.76 g
Water: 70.34 g
Other: 0.22 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 +543%
Contains more ProteinProtein +527.5%
Contains more FatsFats +394%
Contains more CarbsCarbs +165.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 69% 16%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.017 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 -96.3%
Contains more Mono. FatMonounsaturated fat +364.9%
Contains more Poly. FatPolyunsaturated fat +5652.9%

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, prepared - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169710/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.