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Rice, white, long-grain, regular, raw, unenriched vs. Wheat — In-Depth Nutrition Comparison

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Significant differences between Rice, white, long-grain, regular, raw, unenriched and Wheat

  • The amount of Selenium, Manganese, Phosphorus, Copper, Iron, Vitamin B3, Vitamin B1, Magnesium, Zinc, and Vitamin B6 in Wheat is higher than in Rice, white, long-grain, regular, raw, unenriched.
  • Wheat covers your daily Selenium needs 135% more than Rice, white, long-grain, regular, raw, unenriched.

Specific food types used in this comparison are Rice, white, long-grain, regular, raw, unenriched and Wheat, durum.

Infographic

Rice, white, long-grain, regular, raw, unenriched 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 18% 8.4% 10% 30% 73% 30% 49% 0.65% 142% 82%
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 +476%
Contains more CalciumCalcium +21.4%
Contains more PotassiumPotassium +274.8%
Contains more IronIron +340%
Contains more CopperCopper +151.4%
Contains more ZincZinc +281.7%
Contains more PhosphorusPhosphorus +341.7%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +176.8%
Contains more SeleniumSelenium +492.1%

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% 2.2% 0% 18% 11% 30% 61% 38% 0% 0.25% 6% 3.2%
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 EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +498.6%
Contains more Vitamin B2Vitamin B2 +146.9%
Contains more Vitamin B3Vitamin B3 +321.1%
Contains more Vitamin B6Vitamin B6 +155.5%
Contains more FolateFolate +437.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.935mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 80% 12%
Protein: 7.13 g
Fats: 0.66 g
Carbs: 79.95 g
Water: 11.62 g
Other: 0.64 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 +12.4%
Contains more ProteinProtein +91.9%
Contains more FatsFats +274.2%
Contains more OtherOther +178.1%
~equal in Water ~10.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 37% 31%
Saturated Fat: Sat. Fat 0.18 g
Monounsaturated Fat: Mono. Fat 0.206 g
Polyunsaturated fat: Poly. Fat 0.177 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 -60.4%
Contains more Mono. FatMonounsaturated Fat +67%
Contains more Poly. FatPolyunsaturated fat +452.5%

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, regular, raw, unenriched 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, regular, raw, unenriched Wheat Opinion
Calories 365kcal 339kcal Rice, white, long-grain, regular, raw, unenriched
Protein 7.13g 13.68g Wheat
Fats 0.66g 2.47g Wheat
Net carbs 78.65g 71.13g Rice, white, long-grain, regular, raw, unenriched
Carbs 79.95g 71.13g Rice, white, long-grain, regular, raw, unenriched
Magnesium 25mg 144mg Wheat
Calcium 28mg 34mg Wheat
Potassium 115mg 431mg Wheat
Iron 0.8mg 3.52mg Wheat
Sugar 0.12g Wheat
Fiber 1.3g Rice, white, long-grain, regular, raw, unenriched
Copper 0.22mg 0.553mg Wheat
Zinc 1.09mg 4.16mg Wheat
Phosphorus 115mg 508mg Wheat
Sodium 5mg 2mg Wheat
Vitamin E 0.11mg Rice, white, long-grain, regular, raw, unenriched
Manganese 1.088mg 3.012mg Wheat
Selenium 15.1µg 89.4µg Wheat
Vitamin B1 0.07mg 0.419mg Wheat
Vitamin B2 0.049mg 0.121mg Wheat
Vitamin B3 1.6mg 6.738mg Wheat
Vitamin B5 1.014mg 0.935mg Rice, white, long-grain, regular, raw, unenriched
Vitamin B6 0.164mg 0.419mg Wheat
Vitamin K 0.1µg Rice, white, long-grain, regular, raw, unenriched
Folate 8µg 43µg Wheat
Choline 5.8mg Rice, white, long-grain, regular, raw, unenriched
Saturated Fat 0.18g 0.454g Rice, white, long-grain, regular, raw, unenriched
Monounsaturated Fat 0.206g 0.344g Wheat
Polyunsaturated fat 0.177g 0.978g Wheat
Tryptophan 0.083mg 0.176mg Wheat
Threonine 0.255mg 0.366mg Wheat
Isoleucine 0.308mg 0.533mg Wheat
Leucine 0.589mg 0.934mg Wheat
Lysine 0.258mg 0.303mg Wheat
Methionine 0.168mg 0.221mg Wheat
Phenylalanine 0.381mg 0.681mg Wheat
Valine 0.435mg 0.594mg Wheat
Histidine 0.168mg 0.322mg Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice, white, long-grain, regular, raw, unenriched 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
13%
Rice, white, long-grain, regular, raw, unenriched
34%
Wheat
Minerals Daily Need Coverage Score
44%
Rice, white, long-grain, regular, raw, unenriched
168%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Rice, white, long-grain, regular, raw, unenriched
Rice, white, long-grain, regular, raw, unenriched is lower in Saturated Fat (difference - 0.274g)
Which food is lower in glycemic index?
Rice, white, long-grain, regular, raw, unenriched
Rice, white, long-grain, regular, raw, unenriched is lower in glycemic index (difference - 50)
Which food is cheaper?
Rice, white, long-grain, regular, raw, unenriched
Rice, white, long-grain, regular, raw, unenriched 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, regular, raw, unenriched - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169756/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.