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Wheat vs. Rice — In-Depth Nutrition Comparison

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The main differences between wheat and rice

  • Wheat is richer in selenium, manganese, fiber, copper, phosphorus, zinc, magnesium, and iron, yet rice is richer in folate and vitamin B1.
  • Daily need coverage for selenium for wheat is 44% higher.
  • Wheat contains 11 times more fiber than rice. Wheat contains 4.3g of fiber, while rice contains 0.4g.

Food types used in this article are Wheat, KAMUT khorasan, cooked and Rice, white, long-grain, regular, enriched, cooked.

Infographic

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.
Wheat
Wheat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +368.6%
Contains more IronIron +46.7%
Contains more CopperCopper +200%
Contains more ZincZinc +275.5%
Contains more PhosphorusPhosphorus +241.9%
Contains more ManganeseManganese +118.2%
Contains more SeleniumSelenium +325.3%
Contains more CalciumCalcium +11.1%
Contains less SodiumSodium -87.5%

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.
Wheat
Wheat
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
Rice
Rice
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B2Vitamin B2 +130.8%
Contains more Vitamin B3Vitamin B3 +56.2%
Contains more Vitamin B1Vitamin B1 +71.6%
Contains more Vitamin B6Vitamin B6 +32.9%
Contains more FolateFolate +427.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Rice DV% diff.
Selenium 31.9µg 7.5µg 44%
Manganese 1.03mg 0.472mg 24%
Fiber 4.3g 0.4g 16%
Copper 0.207mg 0.069mg 15%
Phosphorus 147mg 43mg 15%
Zinc 1.84mg 0.49mg 12%
Folate 11µg 58µg 12%
Magnesium 48mg 12mg 9%
Vitamin B5 0.39mg 8%
Iron 1.76mg 1.2mg 7%
Protein 5.71g 2.69g 6%
Vitamin B1 0.095mg 0.163mg 6%
Vitamin B3 2.305mg 1.476mg 5%
Potassium 164mg 35mg 4%
Vitamin B6 0.07mg 0.093mg 2%
Fats 0.83g 0.28g 1%
Vitamin E 0.24mg 0.04mg 1%
Vitamin B2 0.03mg 0.013mg 1%
Polyunsaturated fat 0.243g 0.076g 1%
Calories 132kcal 130kcal 0%
Protein per 100 calories 4.3g 2.1g N/A
Calories per 10 g protein 231kcal 483kcal N/A
Weight per 100 calories 76g 77g N/A
Net carbs 23.3g 27.77g N/A
Carbs 27.6g 28.17g 0%
Calcium 9mg 10mg 0%
Sugar 3.07g 0.05g N/A
Sodium 8mg 1mg 0%
Trans fat 0.002g N/A
Choline 2.1mg 0%
Saturated fat 0.077g 0.077g 0%
Monounsaturated fat 0.084g 0.088g 0%
Tryptophan 0.051mg 0.031mg 0%
Threonine 0.172mg 0.096mg 0%
Isoleucine 0.22mg 0.116mg 0%
Leucine 0.432mg 0.222mg 0%
Lysine 0.161mg 0.097mg 0%
Methionine 0.097mg 0.063mg 0%
Phenylalanine 0.3mg 0.144mg 0%
Valine 0.267mg 0.164mg 0%
Histidine 0.147mg 0.063mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Rice
Rice
2
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 ProteinProtein +112.3%
Contains more FatsFats +196.4%
Contains more OtherOther +61.9%
~equal in Carbs ~28.17g
~equal in Water ~68.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Poly. FatPolyunsaturated fat +219.7%
~equal in Saturated fat ~0.077g
~equal in Monounsaturated fat ~0.088g

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.