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 from 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, durum and Rice, white, short-grain, enriched, cooked are the varieties used in this article.
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
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Calcium
+3300%
Contains
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Iron
+141.1%
Contains
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Magnesium
+1700%
Contains
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Phosphorus
+1439.4%
Contains
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Potassium
+1557.7%
Contains
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Zinc
+940%
Contains
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Copper
+668.1%
Contains
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Manganese
+743.7%
Contains
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Selenium
+1092%
Contains
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Sodium
-100%
Contains
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Calcium
+3300%
Contains
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Iron
+141.1%
Contains
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Magnesium
+1700%
Contains
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Phosphorus
+1439.4%
Contains
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Potassium
+1557.7%
Contains
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Zinc
+940%
Contains
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Copper
+668.1%
Contains
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Manganese
+743.7%
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Selenium
+1092%
Contains
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Sodium
-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
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Vitamin B1
+155.5%
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Vitamin B2
+656.3%
Contains
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Vitamin B3
+351.3%
Contains
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Vitamin B5
+135.5%
Contains
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Vitamin B6
+610.2%
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Folate
+37.2%
Contains
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Vitamin B1
+155.5%
Contains
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Vitamin B2
+656.3%
Contains
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Vitamin B3
+351.3%
Contains
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Vitamin B5
+135.5%
Contains
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Vitamin B6
+610.2%
Contains
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Folate
+37.2%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+479.7%
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Fats
+1200%
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Carbs
+147.6%
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Other
+836.8%
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Water
+526.4%
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
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Protein
+479.7%
Contains
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Fats
+1200%
Contains
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Carbs
+147.6%
Contains
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Other
+836.8%
Contains
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Water
+526.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+493.1%
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Polyunsaturated fat
+1856%
Contains
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Saturated Fat
-88.8%
Saturated Fat:
0.454 g
Monounsaturated Fat:
0.344 g
Polyunsaturated fat:
0.978 g
Saturated Fat:
0.051 g
Monounsaturated Fat:
0.058 g
Polyunsaturated fat:
0.05 g
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Monounsaturated Fat
+493.1%
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Polyunsaturated fat
+1856%
Contains
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Saturated 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 Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 71.13g | 28.73g |
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| Protein | 13.68g | 2.36g |
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| Fats | 2.47g | 0.19g |
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| Carbs | 71.13g | 28.73g |
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| Calories | 339kcal | 130kcal |
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| Calcium | 34mg | 1mg |
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| Iron | 3.52mg | 1.46mg |
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| Magnesium | 144mg | 8mg |
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| Phosphorus | 508mg | 33mg |
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| Potassium | 431mg | 26mg |
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| Sodium | 2mg | 0mg |
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| Zinc | 4.16mg | 0.4mg |
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| Copper | 0.553mg | 0.072mg |
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| Manganese | 3.012mg | 0.357mg |
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| Selenium | 89.4µg | 7.5µg |
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| Vitamin B1 | 0.419mg | 0.164mg |
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| Vitamin B2 | 0.121mg | 0.016mg |
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| Vitamin B3 | 6.738mg | 1.493mg |
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| Vitamin B5 | 0.935mg | 0.397mg |
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| Vitamin B6 | 0.419mg | 0.059mg |
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| Folate | 43µg | 59µg |
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| Tryptophan | 0.176mg | 0.027mg |
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| Threonine | 0.366mg | 0.084mg |
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| Isoleucine | 0.533mg | 0.102mg |
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| Leucine | 0.934mg | 0.195mg |
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| Lysine | 0.303mg | 0.085mg |
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| Methionine | 0.221mg | 0.056mg |
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| Phenylalanine | 0.681mg | 0.126mg |
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| Valine | 0.594mg | 0.144mg |
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| Histidine | 0.322mg | 0.056mg |
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| Saturated Fat | 0.454g | 0.051g |
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| Monounsaturated Fat | 0.344g | 0.058g |
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| Polyunsaturated fat | 0.978g | 0.05g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
37%
13%
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 Sugar?
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The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)