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Wheat vs Arborio rice - In-Depth Nutrition Comparison

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How are Wheat and Arborio rice different?

  • Wheat has more Selenium, Manganese, Phosphorus, Copper, Zinc, Vitamin B3, Magnesium, Vitamin B6, Iron, and Vitamin B1 than Arborio rice.
  • Daily need coverage for Selenium from Wheat is 149% higher.
  • Wheat contains 18 times more Magnesium than Arborio rice. While Wheat contains 144mg of Magnesium, Arborio rice contains only 8mg.

Wheat, durum and Rice, white, short-grain, enriched, cooked are the varieties used in this article.

Infographic

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 +3300%
Contains more Iron +141.1%
Contains more Magnesium +1700%
Contains more Phosphorus +1439.4%
Contains more Potassium +1557.7%
Contains more Zinc +940%
Contains more Copper +668.1%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 55% 6% 15% 3% 0% 11% 24%
Contains more Calcium +3300%
Contains more Iron +141.1%
Contains more Magnesium +1700%
Contains more Phosphorus +1439.4%
Contains more Potassium +1557.7%
Contains more Zinc +940%
Contains more Copper +668.1%
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
Wheat
5
:
Contains more Vitamin B1 +155.5%
Contains more Vitamin B2 +656.3%
Contains more Vitamin B3 +351.3%
Contains more Vitamin B5 +135.5%
Contains more Vitamin B6 +610.2%
Contains more Folate +37.2%
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% 105% 28% 127% 57% 97% 33% 0% 0%
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 B1 +155.5%
Contains more Vitamin B2 +656.3%
Contains more Vitamin B3 +351.3%
Contains more Vitamin B5 +135.5%
Contains more Vitamin B6 +610.2%
Contains more Folate +37.2%

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.
Wheat Arborio rice
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Arborio rice Opinion
Net carbs 71.13g 28.73g Wheat
Protein 13.68g 2.36g Wheat
Fats 2.47g 0.19g Wheat
Carbs 71.13g 28.73g Wheat
Calories 339kcal 130kcal Wheat
Starch g g
Fructose g g
Sugar g g
Fiber g g
Calcium 34mg 1mg Wheat
Iron 3.52mg 1.46mg Wheat
Magnesium 144mg 8mg Wheat
Phosphorus 508mg 33mg Wheat
Potassium 431mg 26mg Wheat
Sodium 2mg 0mg Arborio rice
Zinc 4.16mg 0.4mg Wheat
Copper 0.553mg 0.072mg Wheat
Vitamin A 0IU 0IU
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.419mg 0.164mg Wheat
Vitamin B2 0.121mg 0.016mg Wheat
Vitamin B3 6.738mg 1.493mg Wheat
Vitamin B5 0.935mg 0.397mg Wheat
Vitamin B6 0.419mg 0.059mg Wheat
Folate 43µg 59µg Arborio rice
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.176mg 0.027mg Wheat
Threonine 0.366mg 0.084mg Wheat
Isoleucine 0.533mg 0.102mg Wheat
Leucine 0.934mg 0.195mg Wheat
Lysine 0.303mg 0.085mg Wheat
Methionine 0.221mg 0.056mg Wheat
Phenylalanine 0.681mg 0.126mg Wheat
Valine 0.594mg 0.144mg Wheat
Histidine 0.322mg 0.056mg Wheat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.454g 0.051g Arborio rice
Monounsaturated Fat 0.344g 0.058g Wheat
Polyunsaturated fat 0.978g 0.05g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
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
37
Wheat
13
Arborio rice
Mineral Summary Score
100
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
82%
Wheat
14%
Arborio rice
Carbohydrates
71%
Wheat
29%
Arborio rice
Fats
11%
Wheat
1%
Arborio rice

Comparison summary

Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 19)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.6)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.403g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.