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Wheat vs. Glutinous rice — In-Depth Nutrition Comparison

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Differences between Wheat and Glutinous rice

  • Glutinous rice contains less Selenium, Manganese, Phosphorus, Copper, Iron, Vitamin B3, Zinc, Vitamin B1, Magnesium, and Vitamin B6 than Wheat .
  • Wheat 's daily need coverage for Selenium is 152% higher.
  • Glutinous rice contains 64 times less Phosphorus than Wheat . Wheat contains 508mg of Phosphorus, while Glutinous rice contains 8mg.

The food types used in this comparison are Wheat, durum and Rice, white, glutinous, unenriched, cooked.

Infographic

Wheat  vs Glutinous 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.
Contains more Calcium +1600%
Contains more Iron +2414.3%
Contains more Magnesium +2780%
Contains more Phosphorus +6250%
Contains more Potassium +4210%
Contains less Sodium -60%
Contains more Zinc +914.6%
Contains more Copper +1028.6%
Contains more Manganese +1049.6%
Contains more Selenium +1496.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 6% 4% 4% 1% 1% 12% 17% 35% 31%
Contains more Calcium +1600%
Contains more Iron +2414.3%
Contains more Magnesium +2780%
Contains more Phosphorus +6250%
Contains more Potassium +4210%
Contains less Sodium -60%
Contains more Zinc +914.6%
Contains more Copper +1028.6%
Contains more Manganese +1049.6%
Contains more Selenium +1496.4%

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 B1 +1995%
Contains more Vitamin B2 +830.8%
Contains more Vitamin B3 +2223.4%
Contains more Vitamin B5 +334.9%
Contains more Vitamin B6 +1511.5%
Contains more Folate +4200%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 5% 3% 6% 13% 6% 1% 0% 0%
Contains more Vitamin B1 +1995%
Contains more Vitamin B2 +830.8%
Contains more Vitamin B3 +2223.4%
Contains more Vitamin B5 +334.9%
Contains more Vitamin B6 +1511.5%
Contains more Folate +4200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +577.2%
Contains more Fats +1200%
Contains more Carbs +237.3%
Contains more Other +2442.9%
Contains more Water +600.5%
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% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more Protein +577.2%
Contains more Fats +1200%
Contains more Carbs +237.3%
Contains more Other +2442.9%
Contains more Water +600.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +391.4%
Contains more Polyunsaturated fat +1317.4%
Contains less Saturated Fat -91.4%
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
22% 39% 39%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.07 g
Polyunsaturated fat: 0.069 g
Contains more Monounsaturated Fat +391.4%
Contains more Polyunsaturated fat +1317.4%
Contains less Saturated Fat -91.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Glutinous rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Glutinous rice Opinion
Net carbs 71.13g 20.09g Wheat
Protein 13.68g 2.02g Wheat
Fats 2.47g 0.19g Wheat
Carbs 71.13g 21.09g Wheat
Calories 339kcal 97kcal Wheat
Sugar 0.05g Wheat
Fiber 1g Glutinous rice
Calcium 34mg 2mg Wheat
Iron 3.52mg 0.14mg Wheat
Magnesium 144mg 5mg Wheat
Phosphorus 508mg 8mg Wheat
Potassium 431mg 10mg Wheat
Sodium 2mg 5mg Wheat
Zinc 4.16mg 0.41mg Wheat
Copper 0.553mg 0.049mg Wheat
Manganese 3.012mg 0.262mg Wheat
Selenium 89.4µg 5.6µg Wheat
Vitamin E 0.04mg Glutinous rice
Vitamin B1 0.419mg 0.02mg Wheat
Vitamin B2 0.121mg 0.013mg Wheat
Vitamin B3 6.738mg 0.29mg Wheat
Vitamin B5 0.935mg 0.215mg Wheat
Vitamin B6 0.419mg 0.026mg Wheat
Folate 43µg 1µg Wheat
Tryptophan 0.176mg 0.023mg Wheat
Threonine 0.366mg 0.072mg Wheat
Isoleucine 0.533mg 0.087mg Wheat
Leucine 0.934mg 0.167mg Wheat
Lysine 0.303mg 0.073mg Wheat
Methionine 0.221mg 0.047mg Wheat
Phenylalanine 0.681mg 0.108mg Wheat
Valine 0.594mg 0.123mg Wheat
Histidine 0.322mg 0.047mg Wheat
Saturated Fat 0.454g 0.039g Glutinous rice
Monounsaturated Fat 0.344g 0.07g Wheat
Polyunsaturated fat 0.978g 0.069g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Glutinous rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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%
Wheat
3%
Glutinous rice
Minerals Daily Need Coverage Score
168%
Wheat
11%
Glutinous rice

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 48)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.6)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
Which food is lower in Saturated Fat?
Glutinous rice
Glutinous rice is lower in Saturated Fat (difference - 0.415g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.