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.
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.68 g
Fats:
2.47 g
Carbs:
71.13 g
Water:
10.94 g
Other:
1.78 g
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
Saturated fat:
Sat. Fat
0.454 g
Monounsaturated fat:
Mono. Fat
0.344 g
Polyunsaturated fat:
Poly. Fat
0.978 g
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% |
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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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
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
34%
12%
Minerals Daily Need Coverage Score
168%
20%
Comparison summary
Which food is lower in glycemic index?
Wheat is lower in glycemic index (difference - 19)
Which food is cheaper?
Wheat is cheaper (difference - $0.6)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food is richer in vitamins?
Wheat is relatively richer in vitamins
Which food contains less Sodium?
Arborio rice contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Arborio rice is lower in Saturated fat (difference - 0.403g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)