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Wheat vs. Rice pudding — In-Depth Nutrition Comparison

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The main differences between wheat and rice pudding

  • Wheat is richer than rice pudding in selenium, manganese, phosphorus, copper, iron, vitamin B3, zinc, magnesium, vitamin B6, and vitamin B1.
  • Daily need coverage for selenium for wheat is 159% higher.
  • Wheat contains 53 times more manganese than rice pudding. Wheat contains 3.012mg of manganese, while rice pudding contains 0.057mg.

Food types used in this article are Wheat, durum and Puddings, rice, dry mix, prepared with 2% milk.

Infographic

Wheat vs Rice pudding 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 32% 11% 14% 6% 10% 37% 14% 7.4% 10%
Contains more MagnesiumMagnesium +1007.7%
Contains more PotassiumPotassium +231.5%
Contains more IronIron +851.4%
Contains more CopperCopper +2972.2%
Contains more ZincZinc +994.7%
Contains more PhosphorusPhosphorus +483.9%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +5184.2%
Contains more SeleniumSelenium +4605.3%
Contains more CalciumCalcium +208.8%

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 2.3% 15% 0% 12% 19% 33% 8.3% 17% 8.1% 30% 0% 3% 0%
Contains more Vitamin B1Vitamin B1 +458.7%
Contains more Vitamin B3Vitamin B3 +1421%
Contains more Vitamin B5Vitamin B5 +224.7%
Contains more Vitamin B6Vitamin B6 +1097.1%
Contains more FolateFolate +975%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +16.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Wheat Rice pudding DV% diff.
Selenium 89.4µg 1.9µg 159%
Manganese 3.012mg 0.057mg 128%
Phosphorus 508mg 87mg 60%
Copper 0.553mg 0.018mg 59%
Vitamin B3 6.738mg 0.443mg 39%
Iron 3.52mg 0.37mg 39%
Zinc 4.16mg 0.38mg 34%
Magnesium 144mg 13mg 31%
Vitamin B6 0.419mg 0.035mg 30%
Vitamin B1 0.419mg 0.075mg 29%
Protein 13.68g 3.29g 21%
Carbs 71.13g 20.81g 17%
Vitamin B5 0.935mg 0.288mg 13%
Calories 339kcal 111kcal 11%
Vitamin B12 0µg 0.24µg 10%
Folate 43µg 4µg 10%
Potassium 431mg 130mg 9%
Calcium 34mg 105mg 7%
Polyunsaturated fat 0.978g 0.06g 6%
Sodium 2mg 109mg 5%
Vitamin A 0µg 46µg 5%
Vitamin D 0µg 0.8µg 4%
Vitamin D 0IU 34IU 4%
Cholesterol 0mg 6mg 2%
Vitamin B2 0.121mg 0.141mg 2%
Saturated fat 0.454g 0.967g 2%
Vitamin C 0mg 0.7mg 1%
Fats 2.47g 1.63g 1%
Net carbs 71.13g 20.71g N/A
Fiber 0.1g 0%
Monounsaturated fat 0.344g 0.441g 0%
Tryptophan 0.176mg 0.039mg 0%
Threonine 0.366mg 0.126mg 0%
Isoleucine 0.533mg 0.169mg 0%
Leucine 0.934mg 0.273mg 0%
Lysine 0.303mg 0.221mg 0%
Methionine 0.221mg 0.07mg 0%
Phenylalanine 0.681mg 0.135mg 0%
Valine 0.594mg 0.187mg 0%
Histidine 0.322mg 0.075mg 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
3% 21% 73%
Protein: 3.29 g
Fats: 1.63 g
Carbs: 20.81 g
Water: 73.43 g
Other: 0.84 g
Contains more ProteinProtein +315.8%
Contains more FatsFats +51.5%
Contains more CarbsCarbs +241.8%
Contains more OtherOther +111.9%
Contains more WaterWater +571.2%

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
66% 30% 4%
Saturated fat: Sat. Fat 0.967 g
Monounsaturated fat: Mono. Fat 0.441 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated fat -53.1%
Contains more Poly. FatPolyunsaturated fat +1530%
Contains more Mono. FatMonounsaturated fat +28.2%

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 pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/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.