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  6. Wheat vs. Rice

Wheat vs. Rice — In-Depth Nutrition Comparison

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Differences between Wheat and Rice

  • Rice contains less Selenium, Manganese, Phosphorus, Copper, Zinc, Vitamin B3, Magnesium, Iron, Vitamin B6, and Vitamin B1 than Wheat .
  • Wheat 's daily need coverage for Selenium is 149% higher.
  • Rice contains 12 times less Magnesium than Wheat . Wheat contains 144mg of Magnesium, while Rice contains 12mg.

The food types used in this comparison are Wheat, durum and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Wheat vs 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
9
:
1
Rice
Rice
Contains more Calcium +240%
Contains more Iron +193.3%
Contains more Magnesium +1100%
Contains more Phosphorus +1081.4%
Contains more Potassium +1131.4%
Contains more Zinc +749%
Contains more Copper +701.4%
Contains more Manganese +538.1%
Contains more Selenium +1092%
Contains less Sodium -50%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +240%
Contains more Iron +193.3%
Contains more Magnesium +1100%
Contains more Phosphorus +1081.4%
Contains more Potassium +1131.4%
Contains more Zinc +749%
Contains more Copper +701.4%
Contains more Manganese +538.1%
Contains more Selenium +1092%
Contains less Sodium -50%

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.
Wheat
Wheat
5
:
3
Rice
Rice
Contains more Vitamin B1 +157.1%
Contains more Vitamin B2 +830.8%
Contains more Vitamin B3 +356.5%
Contains more Vitamin B5 +139.7%
Contains more Vitamin B6 +350.5%
Contains more Folate +34.9%
Wheat
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%
Rice
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% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin B1 +157.1%
Contains more Vitamin B2 +830.8%
Contains more Vitamin B3 +356.5%
Contains more Vitamin B5 +139.7%
Contains more Vitamin B6 +350.5%
Contains more Folate +34.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
4
:
1
Rice
Rice
Contains more Protein +408.6%
Contains more Fats +782.1%
Contains more Carbs +152.5%
Contains more Other +323.8%
Contains more Water +525.6%
Wheat
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
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +408.6%
Contains more Fats +782.1%
Contains more Carbs +152.5%
Contains more Other +323.8%
Contains more Water +525.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Rice
Rice
Contains more Monounsaturated Fat +290.9%
Contains more Polyunsaturated fat +1186.8%
Contains less Saturated Fat -83%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +290.9%
Contains more Polyunsaturated fat +1186.8%
Contains less Saturated Fat -83%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Rice Opinion
Net carbs 71.13g 27.77g Wheat
Protein 13.68g 2.69g Wheat
Fats 2.47g 0.28g Wheat
Carbs 71.13g 28.17g Wheat
Calories 339kcal 130kcal Wheat
Sugar 0.05g Wheat
Fiber 0.4g Rice
Calcium 34mg 10mg Wheat
Iron 3.52mg 1.2mg Wheat
Magnesium 144mg 12mg Wheat
Phosphorus 508mg 43mg Wheat
Potassium 431mg 35mg Wheat
Sodium 2mg 1mg Rice
Zinc 4.16mg 0.49mg Wheat
Copper 0.553mg 0.069mg Wheat
Manganese 3.012mg 0.472mg Wheat
Selenium 89.4µg 7.5µg Wheat
Vitamin E 0.04mg Rice
Vitamin B1 0.419mg 0.163mg Wheat
Vitamin B2 0.121mg 0.013mg Wheat
Vitamin B3 6.738mg 1.476mg Wheat
Vitamin B5 0.935mg 0.39mg Wheat
Vitamin B6 0.419mg 0.093mg Wheat
Folate 43µg 58µg Rice
Tryptophan 0.176mg 0.031mg Wheat
Threonine 0.366mg 0.096mg Wheat
Isoleucine 0.533mg 0.116mg Wheat
Leucine 0.934mg 0.222mg Wheat
Lysine 0.303mg 0.097mg Wheat
Methionine 0.221mg 0.063mg Wheat
Phenylalanine 0.681mg 0.144mg Wheat
Valine 0.594mg 0.164mg Wheat
Histidine 0.322mg 0.063mg Wheat
Saturated Fat 0.454g 0.077g Rice
Monounsaturated Fat 0.344g 0.088g Wheat
Polyunsaturated fat 0.978g 0.076g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat 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
13%
Rice
Minerals Daily Need Coverage Score
168%
Wheat
22%
Rice

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 10)
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 contains less Sodium?
Rice
Rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.377g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.