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.
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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 | +1100% |
| Contains more CalciumCalcium | +240% |
| Contains more PotassiumPotassium | +1131.4% |
| Contains more IronIron | +193.3% |
| Contains more CopperCopper | +701.4% |
| Contains more ZincZinc | +749% |
| Contains more PhosphorusPhosphorus | +1081.4% |
| Contains more ManganeseManganese | +538.1% |
| Contains more SeleniumSelenium | +1092% |
| Contains less SodiumSodium | -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.
| Contains more Vitamin B1Vitamin B1 | +157.1% |
| Contains more Vitamin B2Vitamin B2 | +830.8% |
| Contains more Vitamin B3Vitamin B3 | +356.5% |
| Contains more Vitamin B5Vitamin B5 | +139.7% |
| Contains more Vitamin B6Vitamin B6 | +350.5% |
| Contains more FolateFolate | +34.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 89.4µg | 7.5µg | 149% |
| Manganese | 3.012mg | 0.472mg | 110% |
| Phosphorus | 508mg | 43mg | 66% |
| Copper | 0.553mg | 0.069mg | 54% |
| Vitamin B3 | 6.738mg | 1.476mg | 33% |
| Zinc | 4.16mg | 0.49mg | 33% |
| Magnesium | 144mg | 12mg | 31% |
| Iron | 3.52mg | 1.2mg | 29% |
| Vitamin B6 | 0.419mg | 0.093mg | 25% |
| Protein | 13.68g | 2.69g | 22% |
| Vitamin B1 | 0.419mg | 0.163mg | 21% |
| Carbs | 71.13g | 28.17g | 14% |
| Potassium | 431mg | 35mg | 12% |
| Vitamin B5 | 0.935mg | 0.39mg | 11% |
| Calories | 339kcal | 130kcal | 10% |
| Vitamin B2 | 0.121mg | 0.013mg | 8% |
| Polyunsaturated fat | 0.978g | 0.076g | 6% |
| Folate | 43µg | 58µg | 4% |
| Fats | 2.47g | 0.28g | 3% |
| Fiber | 0.4g | 2% | |
| Calcium | 34mg | 10mg | 2% |
| Saturated fat | 0.454g | 0.077g | 2% |
| Monounsaturated fat | 0.344g | 0.088g | 1% |
| Net carbs | 71.13g | 27.77g | N/A |
| Sugar | 0.05g | N/A | |
| Sodium | 2mg | 1mg | 0% |
| Vitamin E | 0.04mg | 0% | |
| Choline | 2.1mg | 0% | |
| Tryptophan | 0.176mg | 0.031mg | 0% |
| Threonine | 0.366mg | 0.096mg | 0% |
| Isoleucine | 0.533mg | 0.116mg | 0% |
| Leucine | 0.934mg | 0.222mg | 0% |
| Lysine | 0.303mg | 0.097mg | 0% |
| Methionine | 0.221mg | 0.063mg | 0% |
| Phenylalanine | 0.681mg | 0.144mg | 0% |
| Valine | 0.594mg | 0.164mg | 0% |
| Histidine | 0.322mg | 0.063mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +408.6% |
| Contains more FatsFats | +782.1% |
| Contains more CarbsCarbs | +152.5% |
| Contains more OtherOther | +323.8% |
| Contains more WaterWater | +525.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +290.9% |
| Contains more Poly. FatPolyunsaturated fat | +1186.8% |
| Contains less Sat. FatSaturated fat | -83% |