Rice, white, medium-grain, raw, enriched vs. Wheat — In-Depth Nutrition Comparison
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What are the main differences between Rice, white, medium-grain, raw, enriched and Wheat ?
- Rice, white, medium-grain, raw, enriched is richer in Folate, Vitamin B1, and Iron, yet Wheat is richer in Selenium, Manganese, Phosphorus, Copper, Zinc, Magnesium, and Vitamin B6.
- Wheat 's daily need coverage for Selenium is 135% higher.
- Rice, white, medium-grain, raw, enriched has 5 times more Folate than Wheat . Rice, white, medium-grain, raw, enriched has 231µg of Folate, while Wheat has 43µg.
We used Rice, white, medium-grain, raw, enriched and Wheat, durum types in this comparison.
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 | +23.9% |
| Contains less SodiumSodium | -50% |
| Contains more MagnesiumMagnesium | +311.4% |
| Contains more CalciumCalcium | +277.8% |
| Contains more PotassiumPotassium | +401.2% |
| Contains more CopperCopper | +402.7% |
| Contains more ZincZinc | +258.6% |
| Contains more PhosphorusPhosphorus | +370.4% |
| Contains more ManganeseManganese | +173.8% |
| 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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +37.9% |
| Contains more Vitamin B5Vitamin B5 | +43.5% |
| Contains more FolateFolate | +437.2% |
| Contains more Vitamin B2Vitamin B2 | +152.1% |
| Contains more Vitamin B3Vitamin B3 | +32.3% |
| Contains more Vitamin B6Vitamin B6 | +189% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.61 g
Fats:
0.58 g
Carbs:
79.34 g
Water:
12.89 g
Other:
0.58 g
Protein:
13.68 g
Fats:
2.47 g
Carbs:
71.13 g
Water:
10.94 g
Other:
1.78 g
| Contains more CarbsCarbs | +11.5% |
| Contains more WaterWater | +17.8% |
| Contains more ProteinProtein | +107% |
| Contains more FatsFats | +325.9% |
| Contains more OtherOther | +206.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.158 g
Monounsaturated Fat:
Mono. Fat
0.181 g
Polyunsaturated fat:
Poly. Fat
0.155 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 | -65.2% |
| Contains more Mono. FatMonounsaturated Fat | +90.1% |
| Contains more Poly. FatPolyunsaturated fat | +531% |
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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| Rich in minerals |
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| Lower in Sodium |
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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 | ||
| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 360kcal | 339kcal |
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| Protein | 6.61g | 13.68g |
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| Fats | 0.58g | 2.47g |
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| Net carbs | 77.94g | 71.13g |
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| Carbs | 79.34g | 71.13g |
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| Magnesium | 35mg | 144mg |
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| Calcium | 9mg | 34mg |
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| Potassium | 86mg | 431mg |
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| Iron | 4.36mg | 3.52mg |
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| Fiber | 1.4g |
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| Copper | 0.11mg | 0.553mg |
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| Zinc | 1.16mg | 4.16mg |
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| Phosphorus | 108mg | 508mg |
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| Sodium | 1mg | 2mg |
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| Vitamin E | 0.11mg |
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| Manganese | 1.1mg | 3.012mg |
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| Selenium | 15.1µg | 89.4µg |
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| Vitamin B1 | 0.578mg | 0.419mg |
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| Vitamin B2 | 0.048mg | 0.121mg |
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| Vitamin B3 | 5.093mg | 6.738mg |
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| Vitamin B5 | 1.342mg | 0.935mg |
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| Vitamin B6 | 0.145mg | 0.419mg |
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| Folate | 231µg | 43µg |
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| Saturated Fat | 0.158g | 0.454g |
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| Monounsaturated Fat | 0.181g | 0.344g |
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| Polyunsaturated fat | 0.155g | 0.978g |
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| Tryptophan | 0.077mg | 0.176mg |
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| Threonine | 0.236mg | 0.366mg |
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| Isoleucine | 0.285mg | 0.533mg |
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| Leucine | 0.546mg | 0.934mg |
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| Lysine | 0.239mg | 0.303mg |
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| Methionine | 0.155mg | 0.221mg |
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| Phenylalanine | 0.353mg | 0.681mg |
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| Valine | 0.403mg | 0.594mg |
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| Histidine | 0.155mg | 0.322mg |
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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
42%
34%
Minerals Daily Need Coverage Score
54%
168%
Comparison summary
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food contains less Sodium?
Rice, white, medium-grain, raw, enriched contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Rice, white, medium-grain, raw, enriched is lower in Saturated Fat (difference - 0.296g)
Which food is lower in glycemic index?
Rice, white, medium-grain, raw, enriched is lower in glycemic index (difference - 50)
Which food is cheaper?
Rice, white, medium-grain, raw, enriched is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.