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  6. Rice, white, short-grain, enriched, uncooked vs. Wheat

Rice, white, short-grain, enriched, uncooked vs. Wheat — In-Depth Nutrition Comparison

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How are rice, white, short-grain, enriched, uncooked and wheat different?

  • Rice, white, short-grain, enriched, uncooked is richer in folate and vitamin B1, while wheat is higher in selenium, manganese, phosphorus, copper, magnesium, zinc, vitamin B6, and vitamin B3.
  • Wheat covers your daily need for selenium, 135% more than rice, white, short-grain, enriched, uncooked.
  • Rice, white, short-grain, enriched, uncooked contains 5 times more folate than wheat . Rice, white, short-grain, enriched, uncooked contains 231µg of folate, while wheat contains 43µg.

Rice, white, short-grain, enriched, uncooked and Wheat, durum types were used in this article.

Infographic

Rice, white, short-grain, enriched, uncooked 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 16% 0.9% 6.7% 159% 70% 30% 41% 0.13% 135% 82%
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 +20.2%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +526.1%
Contains more CalciumCalcium +1033.3%
Contains more PotassiumPotassium +467.1%
Contains more CopperCopper +163.3%
Contains more ZincZinc +278.2%
Contains more PhosphorusPhosphorus +434.7%
Contains more ManganeseManganese +190.5%
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% 0% 0% 141% 11% 77% 77% 39% 0% 0% 173% 0%
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 B1Vitamin B1 +34.8%
Contains more Vitamin B5Vitamin B5 +37.6%
Contains more FolateFolate +437.2%
Contains more Vitamin B2Vitamin B2 +152.1%
Contains more Vitamin B3Vitamin B3 +63.8%
Contains more Vitamin B6Vitamin B6 +145%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Rice, white, short-grain, enriched, uncooked Wheat DV% diff.
Selenium 15.1µg 89.4µg 135%
Manganese 1.037mg 3.012mg 86%
Phosphorus 95mg 508mg 59%
Folate 231µg 43µg 47%
Copper 0.21mg 0.553mg 38%
Magnesium 23mg 144mg 29%
Zinc 1.1mg 4.16mg 28%
Histidine 153mg 0.322mg 22%
Vitamin B6 0.171mg 0.419mg 19%
Vitamin B3 4.113mg 6.738mg 16%
Methionine 153mg 0.221mg 15%
Protein 6.5g 13.68g 14%
Vitamin B1 0.565mg 0.419mg 12%
Fiber 2.8g 11%
Potassium 76mg 431mg 10%
Iron 4.23mg 3.52mg 9%
Vitamin B5 1.287mg 0.935mg 7%
Polyunsaturated fat 0.138g 0.978g 6%
Vitamin B2 0.048mg 0.121mg 6%
Calcium 3mg 34mg 3%
Carbs 79.15g 71.13g 3%
Fats 0.52g 2.47g 3%
Saturated fat 0.14g 0.454g 1%
Calories 358kcal 339kcal 1%
Net carbs 76.35g 71.13g N/A
Sodium 1mg 2mg 0%
Monounsaturated fat 0.161g 0.344g 0%
Tryptophan 0.075mg 0.176mg 0%
Threonine 0.233mg 0.366mg 0%
Isoleucine 0.281mg 0.533mg 0%
Leucine 0.538mg 0.934mg 0%
Lysine 0.235mg 0.303mg 0%
Phenylalanine 0.348mg 0.681mg 0%
Valine 0.397mg 0.594mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 79% 13%
Protein: 6.5 g
Fats: 0.52 g
Carbs: 79.15 g
Water: 13.29 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 +11.3%
Contains more WaterWater +21.5%
Contains more ProteinProtein +110.5%
Contains more FatsFats +375%
Contains more OtherOther +229.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 37% 31%
Saturated fat: Sat. Fat 0.14 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.138 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 -69.2%
Contains more Mono. FatMonounsaturated fat +113.7%
Contains more Poly. FatPolyunsaturated fat +608.7%

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, short-grain, enriched, uncooked - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168881/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.