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  6. Wheat vs. Arborio rice

Wheat vs. Arborio rice — In-Depth Nutrition Comparison

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How are wheat and arborio rice different?

  • Wheat has more selenium, manganese, phosphorus, copper, zinc, vitamin B3, magnesium, vitamin B6, iron, and vitamin B1 than arborio rice.
  • Daily need coverage for selenium for wheat is 149% higher.
  • Wheat contains 18 times more magnesium than arborio rice. While wheat contains 144mg of magnesium, arborio rice contains only 8mg.
  • Wheat has a lower glycemic index (50) than arborio rice (69).

Wheat, durum and Rice, white, short-grain, enriched, cooked are the varieties used in this article.

Infographic

Wheat vs Arborio rice 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +1700%
Contains more CalciumCalcium +3300%
Contains more PotassiumPotassium +1557.7%
Contains more IronIron +141.1%
Contains more CopperCopper +668.1%
Contains more ZincZinc +940%
Contains more PhosphorusPhosphorus +1439.4%
Contains more ManganeseManganese +743.7%
Contains more SeleniumSelenium +1092%
Contains less SodiumSodium -100%

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% 105% 28% 126% 56% 97% 0% 0% 32% 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% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin B1Vitamin B1 +155.5%
Contains more Vitamin B2Vitamin B2 +656.3%
Contains more Vitamin B3Vitamin B3 +351.3%
Contains more Vitamin B5Vitamin B5 +135.5%
Contains more Vitamin B6Vitamin B6 +610.2%
Contains more FolateFolate +37.2%
~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 Wheat Arborio rice DV% diff.
Selenium 89.4µg 7.5µg 149%
Manganese 3.012mg 0.357mg 115%
Phosphorus 508mg 33mg 68%
Copper 0.553mg 0.072mg 53%
Zinc 4.16mg 0.4mg 34%
Vitamin B3 6.738mg 1.493mg 33%
Magnesium 144mg 8mg 32%
Vitamin B6 0.419mg 0.059mg 28%
Iron 3.52mg 1.46mg 26%
Protein 13.68g 2.36g 23%
Vitamin B1 0.419mg 0.164mg 21%
Carbs 71.13g 28.73g 14%
Potassium 431mg 26mg 12%
Vitamin B5 0.935mg 0.397mg 11%
Calories 339kcal 130kcal 10%
Vitamin B2 0.121mg 0.016mg 8%
Polyunsaturated fat 0.978g 0.05g 6%
Fats 2.47g 0.19g 4%
Folate 43µg 59µg 4%
Calcium 34mg 1mg 3%
Saturated fat 0.454g 0.051g 2%
Monounsaturated fat 0.344g 0.058g 1%
Net carbs 71.13g 28.73g N/A
Sodium 2mg 0mg 0%
Tryptophan 0.176mg 0.027mg 0%
Threonine 0.366mg 0.084mg 0%
Isoleucine 0.533mg 0.102mg 0%
Leucine 0.934mg 0.195mg 0%
Lysine 0.303mg 0.085mg 0%
Methionine 0.221mg 0.056mg 0%
Phenylalanine 0.681mg 0.126mg 0%
Valine 0.594mg 0.144mg 0%
Histidine 0.322mg 0.056mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +479.7%
Contains more FatsFats +1200%
Contains more CarbsCarbs +147.6%
Contains more OtherOther +836.8%
Contains more WaterWater +526.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +493.1%
Contains more Poly. FatPolyunsaturated fat +1856%
Contains less Sat. FatSaturated fat -88.8%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.