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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +214.2%
Contains more Calcium +120%
Contains more Potassium +1051.4%
Contains more Magnesium +983.3%
Contains more Copper +633.3%
Contains more Zinc +651%
Contains more Phosphorus +746.5%
Contains less Sodium -80%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 142% 7% 36% 93% 169% 101% 156% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Contains more Iron +214.2%
Contains more Calcium +120%
Contains more Potassium +1051.4%
Contains more Magnesium +983.3%
Contains more Copper +633.3%
Contains more Zinc +651%
Contains more Phosphorus +746.5%
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" chart 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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 13% 0% 142% 43% 120% 57% 60% 0% 5% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
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 +∞%

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 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
Calories 337kcal 130kcal Khorasan wheat
Protein 14.54g 2.69g Khorasan wheat
Fats 2.13g 0.28g Khorasan wheat
Vitamin C 0mg 0mg
Net carbs 59.48g 27.77g Khorasan wheat
Carbs 70.58g 28.17g Khorasan wheat
Cholesterol 0mg 0mg
Vitamin D IU 0IU Rice
Iron 3.77mg 1.2mg Khorasan wheat
Calcium 22mg 10mg Khorasan wheat
Potassium 403mg 35mg Khorasan wheat
Magnesium 130mg 12mg Khorasan wheat
Sugar 7.84g 0.05g Rice
Fiber 11.1g 0.4g Khorasan wheat
Copper 0.506mg 0.069mg Khorasan wheat
Zinc 3.68mg 0.49mg Khorasan wheat
Starch 52.41g g Khorasan wheat
Phosphorus 364mg 43mg Khorasan wheat
Sodium 5mg 1mg Rice
Vitamin A 10IU 0IU Khorasan wheat
Vitamin E 0.61mg 0.04mg Khorasan wheat
Vitamin D µg 0µg Rice
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
Vitamin B12 µg 0µg Rice
Vitamin K 1.8µg 0µg Khorasan wheat
Folate µg 58µg Rice
Trans Fat 0.005g g Rice
Saturated Fat 0.196g 0.077g Rice
Monounsaturated Fat 0.213g 0.088g Khorasan wheat
Polyunsaturated fat 0.621g 0.076g 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
Fructose 0.11g g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan wheat Rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
Rice
Mineral Summary Score
88
Khorasan wheat
14
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
16%
Rice
Carbohydrates
71%
Khorasan wheat
28%
Rice
Fats
10%
Khorasan wheat
1%
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

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. 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.