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Wheat vs Glutinous rice - In-Depth Nutrition Comparison

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Differences between Wheat and Glutinous rice

  • Glutinous rice contains less Selenium, Manganese, Phosphorus, Copper, Iron, Vitamin B3, Zinc, Vitamin B1, Magnesium, and Vitamin B6 than Wheat.
  • Wheat's daily need coverage for Selenium is 152% higher.
  • Glutinous rice contains 64 times less Phosphorus than Wheat. Wheat contains 508mg of Phosphorus, while Glutinous rice contains 8mg.

The food types used in this comparison are Wheat, durum and Rice, white, glutinous, unenriched, cooked.

Infographic

Wheat vs Glutinous 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 Iron +2414.3%
Contains more Calcium +1600%
Contains more Potassium +4210%
Contains more Magnesium +2780%
Contains more Copper +1028.6%
Contains more Zinc +914.6%
Contains more Phosphorus +6250%
Contains less Sodium -60%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 1% 1% 4% 17% 12% 4% 1%
Contains more Iron +2414.3%
Contains more Calcium +1600%
Contains more Potassium +4210%
Contains more Magnesium +2780%
Contains more Copper +1028.6%
Contains more Zinc +914.6%
Contains more Phosphorus +6250%
Contains less Sodium -60%

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
6
:
Contains more Vitamin B1 +1995%
Contains more Vitamin B2 +830.8%
Contains more Vitamin B3 +2223.4%
Contains more Vitamin B5 +334.9%
Contains more Vitamin B6 +1511.5%
Contains more Folate +4200%
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% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
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% 5% 3% 6% 13% 6% 0% 0% 1%
Contains more Vitamin B1 +1995%
Contains more Vitamin B2 +830.8%
Contains more Vitamin B3 +2223.4%
Contains more Vitamin B5 +334.9%
Contains more Vitamin B6 +1511.5%
Contains more Folate +4200%

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
3
Glutinous rice
Mineral Summary Score
100
Wheat
5
Glutinous 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
12%
Glutinous rice
Carbohydrates
71%
Wheat
21%
Glutinous rice
Fats
11%
Wheat
1%
Glutinous rice

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Glutinous rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 48)
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 is lower in Saturated Fat?
Glutinous rice
Glutinous rice is lower in Saturated Fat (difference - 0.415g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Wheat Glutinous rice Opinion
Calories 339 97 Wheat
Protein 13.68 2.02 Wheat
Fats 2.47 0.19 Wheat
Vitamin C 0 0
Carbs 71.13 21.09 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 3.52 0.14 Wheat
Calcium 34 2 Wheat
Potassium 431 10 Wheat
Magnesium 144 5 Wheat
Sugar 0.05 Wheat
Fiber 1 Glutinous rice
Copper 0.553 0.049 Wheat
Zinc 4.16 0.41 Wheat
Starch
Phosphorus 508 8 Wheat
Sodium 2 5 Wheat
Vitamin A 0 0
Vitamin E 0.04 Glutinous rice
Vitamin D 0 0
Vitamin B1 0.419 0.02 Wheat
Vitamin B2 0.121 0.013 Wheat
Vitamin B3 6.738 0.29 Wheat
Vitamin B5 0.935 0.215 Wheat
Vitamin B6 0.419 0.026 Wheat
Vitamin B12 0 0
Vitamin K 0 Glutinous rice
Folate 43 1 Wheat
Trans Fat
Saturated Fat 0.454 0.039 Glutinous rice
Monounsaturated Fat 0.344 0.07 Wheat
Polyunsaturated fat 0.978 0.069 Wheat
Tryptophan 0.176 0.023 Wheat
Threonine 0.366 0.072 Wheat
Isoleucine 0.533 0.087 Wheat
Leucine 0.934 0.167 Wheat
Lysine 0.303 0.073 Wheat
Methionine 0.221 0.047 Wheat
Phenylalanine 0.681 0.108 Wheat
Valine 0.594 0.123 Wheat
Histidine 0.322 0.047 Wheat
Fructose

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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.