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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.
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%
Rice
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Rice
Rice
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Rice DV% diff.
Selenium 89.4µg 7.5µg 149%
Manganese 3.012mg 0.472mg 110%
Phosphorus 508mg 43mg 66%
Copper 0.553mg 0.069mg 54%
Zinc 4.16mg 0.49mg 33%
Vitamin B3 6.738mg 1.476mg 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%
Calcium 34mg 10mg 2%
Fiber 0.4g 2%
Saturated fat 0.454g 0.077g 2%
Monounsaturated fat 0.344g 0.088g 1%
Protein per 100 calories 4g 2.1g N/A
Calories per 10 g protein 248kcal 483kcal N/A
Weight per 100 calories 29g 77g N/A
Unsaturated / Saturated Fat ratio 2.9 2.1 N/A
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
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
Rice
1
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 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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +290.9%
Contains more Poly. FatPolyunsaturated fat +1186.8%
Contains less Sat. FatSaturated fat -83%

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.