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Khorasan wheat vs Arborio rice - In-Depth Nutrition Comparison

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Differences between Khorasan wheat and Arborio rice

  • Arborio rice contains less Selenium, Manganese, Copper, Phosphorus, Vitamin B1, Vitamin B3, Zinc, Magnesium, Iron, and Vitamin B6 than Khorasan wheat.
  • Khorasan wheat's daily need coverage for Selenium is 135% higher.
  • Arborio rice contains 16 times less Magnesium than Khorasan wheat. Khorasan wheat contains 130mg of Magnesium, while Arborio rice contains 8mg.

The food types used in this comparison are Wheat, KAMUT khorasan, uncooked and Rice, white, short-grain, enriched, cooked.

Infographic

Khorasan wheat vs Arborio rice infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +2100%
Contains more Iron +158.2%
Contains more Magnesium +1525%
Contains more Phosphorus +1003%
Contains more Potassium +1450%
Contains more Zinc +820%
Contains more Copper +602.8%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 142% 93% 156% 36% 1% 101% 169%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 55% 6% 15% 3% 0% 11% 24%
Contains more Calcium +2100%
Contains more Iron +158.2%
Contains more Magnesium +1525%
Contains more Phosphorus +1003%
Contains more Potassium +1450%
Contains more Zinc +820%
Contains more Copper +602.8%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +245.1%
Contains more Vitamin B2 +1050%
Contains more Vitamin B3 +327%
Contains more Vitamin B5 +139%
Contains more Vitamin B6 +339%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
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% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +245.1%
Contains more Vitamin B2 +1050%
Contains more Vitamin B3 +327%
Contains more Vitamin B5 +139%
Contains more Vitamin B6 +339%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Khorasan wheat Arborio rice
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Khorasan wheat Arborio rice Opinion
Net carbs 59.48g 28.73g Khorasan wheat
Protein 14.54g 2.36g Khorasan wheat
Fats 2.13g 0.19g Khorasan wheat
Carbs 70.58g 28.73g Khorasan wheat
Calories 337kcal 130kcal Khorasan wheat
Starch 52.41g g Khorasan wheat
Fructose 0.11g g Khorasan wheat
Sugar 7.84g g Arborio rice
Fiber 11.1g g Khorasan wheat
Calcium 22mg 1mg Khorasan wheat
Iron 3.77mg 1.46mg Khorasan wheat
Magnesium 130mg 8mg Khorasan wheat
Phosphorus 364mg 33mg Khorasan wheat
Potassium 403mg 26mg Khorasan wheat
Sodium 5mg 0mg Arborio rice
Zinc 3.68mg 0.4mg Khorasan wheat
Copper 0.506mg 0.072mg Khorasan wheat
Vitamin A 10IU 0IU Khorasan wheat
Vitamin E 0.61mg mg Khorasan wheat
Vitamin D IU 0IU Arborio rice
Vitamin D µg 0µg Arborio rice
Vitamin C 0mg 0mg
Vitamin B1 0.566mg 0.164mg Khorasan wheat
Vitamin B2 0.184mg 0.016mg Khorasan wheat
Vitamin B3 6.375mg 1.493mg Khorasan wheat
Vitamin B5 0.949mg 0.397mg Khorasan wheat
Vitamin B6 0.259mg 0.059mg Khorasan wheat
Folate µg 59µg Arborio rice
Vitamin B12 µg 0µg Arborio rice
Vitamin K 1.8µg µg Khorasan wheat
Tryptophan 0.13mg 0.027mg Khorasan wheat
Threonine 0.442mg 0.084mg Khorasan wheat
Isoleucine 0.566mg 0.102mg Khorasan wheat
Leucine 1.112mg 0.195mg Khorasan wheat
Lysine 0.416mg 0.085mg Khorasan wheat
Methionine 0.251mg 0.056mg Khorasan wheat
Phenylalanine 0.772mg 0.126mg Khorasan wheat
Valine 0.687mg 0.144mg Khorasan wheat
Histidine 0.379mg 0.056mg Khorasan wheat
Cholesterol 0mg 0mg
Trans Fat 0.005g g Arborio rice
Saturated Fat 0.196g 0.051g Arborio rice
Monounsaturated Fat 0.213g 0.058g Khorasan wheat
Polyunsaturated fat 0.621g 0.05g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan wheat Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Khorasan wheat
13
Arborio rice
Mineral Summary Score
88
Khorasan wheat
14
Arborio rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
87%
Khorasan wheat
14%
Arborio rice
Carbohydrates
71%
Khorasan wheat
29%
Arborio rice
Fats
10%
Khorasan wheat
1%
Arborio rice

Comparison summary

Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 29)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $1)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food is richer in vitamins?
Khorasan wheat
Khorasan wheat is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 7.84g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.145g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.