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  6. Wheat vs. Glutinous rice

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.
  • Wheat has a lower glycemic index. The glycemic index of wheat is 50, while the glycemic index of glutinous rice is 98.

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.
Wheat
Wheat
10
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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +2780%
Contains more CalciumCalcium +1600%
Contains more PotassiumPotassium +4210%
Contains more IronIron +2414.3%
Contains more CopperCopper +1028.6%
Contains more ZincZinc +914.6%
Contains more PhosphorusPhosphorus +6250%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +1049.6%
Contains more SeleniumSelenium +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.
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% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin B1Vitamin B1 +1995%
Contains more Vitamin B2Vitamin B2 +830.8%
Contains more Vitamin B3Vitamin B3 +2223.4%
Contains more Vitamin B5Vitamin B5 +334.9%
Contains more Vitamin B6Vitamin B6 +1511.5%
Contains more FolateFolate +4200%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Glutinous rice DV% diff.
Selenium 89.4µg 5.6µg 152%
Manganese 3.012mg 0.262mg 120%
Phosphorus 508mg 8mg 71%
Copper 0.553mg 0.049mg 56%
Iron 3.52mg 0.14mg 42%
Vitamin B3 6.738mg 0.29mg 40%
Zinc 4.16mg 0.41mg 34%
Vitamin B1 0.419mg 0.02mg 33%
Magnesium 144mg 5mg 33%
Vitamin B6 0.419mg 0.026mg 30%
Protein 13.68g 2.02g 23%
Carbs 71.13g 21.09g 17%
Vitamin B5 0.935mg 0.215mg 14%
Calories 339kcal 97kcal 12%
Potassium 431mg 10mg 12%
Folate 43µg 1µg 11%
Vitamin B2 0.121mg 0.013mg 8%
Polyunsaturated fat 0.978g 0.069g 6%
Fiber 1g 4%
Fats 2.47g 0.19g 4%
Calcium 34mg 2mg 3%
Saturated fat 0.454g 0.039g 2%
Monounsaturated fat 0.344g 0.07g 1%
Net carbs 71.13g 20.09g N/A
Sugar 0.05g N/A
Sodium 2mg 5mg 0%
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Tryptophan 0.176mg 0.023mg 0%
Threonine 0.366mg 0.072mg 0%
Isoleucine 0.533mg 0.087mg 0%
Leucine 0.934mg 0.167mg 0%
Lysine 0.303mg 0.073mg 0%
Methionine 0.221mg 0.047mg 0%
Phenylalanine 0.681mg 0.108mg 0%
Valine 0.594mg 0.123mg 0%
Histidine 0.322mg 0.047mg 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% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more ProteinProtein +577.2%
Contains more FatsFats +1200%
Contains more CarbsCarbs +237.3%
Contains more OtherOther +2442.9%
Contains more WaterWater +600.5%

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
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +391.4%
Contains more Poly. FatPolyunsaturated fat +1317.4%
Contains less Sat. FatSaturated fat -91.4%

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.