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Khorasan wheat vs. Rice — In-Depth Nutrition Comparison

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Summary of differences between Khorasan wheat and Rice

  • Rice has less Selenium, Manganese, Copper, Phosphorus, Fiber, Vitamin B1, Iron, Vitamin B3, Zinc, and Magnesium than Khorasan wheat.
  • Khorasan wheat covers your daily need of Selenium 135% more than Rice.
  • Khorasan wheat has 28 times more Fiber than Rice. While Khorasan wheat has 11.1g of Fiber, Rice has only 0.4g.

These are the specific foods used in this comparison Wheat, KAMUT khorasan, uncooked and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Khorasan 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.
Contains more Calcium +120%
Contains more Iron +214.2%
Contains more Magnesium +983.3%
Contains more Phosphorus +746.5%
Contains more Potassium +1051.4%
Contains more Zinc +651%
Contains more Copper +633.3%
Contains more Manganese +479.4%
Contains more Selenium +986.7%
Contains less Sodium -80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +120%
Contains more Iron +214.2%
Contains more Magnesium +983.3%
Contains more Phosphorus +746.5%
Contains more Potassium +1051.4%
Contains more Zinc +651%
Contains more Copper +633.3%
Contains more Manganese +479.4%
Contains more Selenium +986.7%
Contains less Sodium -80%

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.
:
3
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +1425%
Contains more Vitamin B1 +247.2%
Contains more Vitamin B2 +1315.4%
Contains more Vitamin B3 +331.9%
Contains more Vitamin B5 +143.3%
Contains more Vitamin B6 +178.5%
Contains more Vitamin K +∞%
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% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +1425%
Contains more Vitamin B1 +247.2%
Contains more Vitamin B2 +1315.4%
Contains more Vitamin B3 +331.9%
Contains more Vitamin B5 +143.3%
Contains more Vitamin B6 +178.5%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +440.5%
Contains more Fats +660.7%
Contains more Carbs +150.6%
Contains more Other +300%
Contains more Water +518.2%
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
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 +440.5%
Contains more Fats +660.7%
Contains more Carbs +150.6%
Contains more Other +300%
Contains more Water +518.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +142%
Contains more Polyunsaturated fat +717.1%
Contains less Saturated Fat -60.7%
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +142%
Contains more Polyunsaturated fat +717.1%
Contains less Saturated Fat -60.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Khorasan wheat Rice Opinion
Net carbs 59.48g 27.77g Khorasan wheat
Protein 14.54g 2.69g Khorasan wheat
Fats 2.13g 0.28g Khorasan wheat
Carbs 70.58g 28.17g Khorasan wheat
Calories 337kcal 130kcal Khorasan wheat
Starch 52.41g Khorasan wheat
Fructose 0.11g Khorasan wheat
Sugar 7.84g 0.05g Rice
Fiber 11.1g 0.4g Khorasan wheat
Calcium 22mg 10mg Khorasan wheat
Iron 3.77mg 1.2mg Khorasan wheat
Magnesium 130mg 12mg Khorasan wheat
Phosphorus 364mg 43mg Khorasan wheat
Potassium 403mg 35mg Khorasan wheat
Sodium 5mg 1mg Rice
Zinc 3.68mg 0.49mg Khorasan wheat
Copper 0.506mg 0.069mg Khorasan wheat
Manganese 2.735mg 0.472mg Khorasan wheat
Selenium 81.5µg 7.5µg Khorasan wheat
Vitamin A 10IU 0IU Khorasan wheat
Vitamin A RAE 1µg 0µg Khorasan wheat
Vitamin E 0.61mg 0.04mg Khorasan wheat
Vitamin B1 0.566mg 0.163mg Khorasan wheat
Vitamin B2 0.184mg 0.013mg Khorasan wheat
Vitamin B3 6.375mg 1.476mg Khorasan wheat
Vitamin B5 0.949mg 0.39mg Khorasan wheat
Vitamin B6 0.259mg 0.093mg Khorasan wheat
Folate 58µg Rice
Vitamin K 1.8µg 0µg Khorasan wheat
Tryptophan 0.13mg 0.031mg Khorasan wheat
Threonine 0.442mg 0.096mg Khorasan wheat
Isoleucine 0.566mg 0.116mg Khorasan wheat
Leucine 1.112mg 0.222mg Khorasan wheat
Lysine 0.416mg 0.097mg Khorasan wheat
Methionine 0.251mg 0.063mg Khorasan wheat
Phenylalanine 0.772mg 0.144mg Khorasan wheat
Valine 0.687mg 0.164mg Khorasan wheat
Histidine 0.379mg 0.063mg Khorasan wheat
Trans Fat 0.005g Rice
Saturated Fat 0.196g 0.077g Rice
Monounsaturated Fat 0.213g 0.088g Khorasan wheat
Polyunsaturated fat 0.621g 0.076g Khorasan wheat
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan wheat Rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
36%
Khorasan wheat
13%
Rice
Minerals Daily Need Coverage Score
150%
Khorasan wheat
22%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 7.79g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.119g)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 20)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.