Wheat vs. Rice, white, long-grain, regular, cooked, unenriched, with salt — In-Depth Nutrition Comparison
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The main differences between wheat and rice, white, long-grain, regular, cooked, unenriched, with salt
- Wheat is richer than rice, white, long-grain, regular, cooked, unenriched, with salt in selenium, manganese, iron, fiber, copper, phosphorus, zinc, vitamin B3, and magnesium.
- Daily need coverage for selenium for wheat is 44% higher.
- Wheat contains 11 times more fiber than rice, white, long-grain, regular, cooked, unenriched, with salt. Wheat contains 4.3g of fiber, while rice, white, long-grain, regular, cooked, unenriched, with salt contains 0.4g.
- Wheat contains less sodium.
Food types used in this article are Wheat, KAMUT khorasan, cooked and Rice, white, long-grain, regular, cooked, unenriched, with salt.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +300% |
| Contains more PotassiumPotassium | +368.6% |
| Contains more IronIron | +780% |
| Contains more CopperCopper | +200% |
| Contains more ZincZinc | +275.5% |
| Contains more PhosphorusPhosphorus | +241.9% |
| Contains less SodiumSodium | -97.9% |
| Contains more ManganeseManganese | +118.2% |
| Contains more SeleniumSelenium | +325.3% |
| Contains more CalciumCalcium | +11.1% |
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.
| Contains more Vitamin EVitamin E | +500% |
| Contains more Vitamin B1Vitamin B1 | +375% |
| Contains more Vitamin B2Vitamin B2 | +130.8% |
| Contains more Vitamin B3Vitamin B3 | +476.3% |
| Contains more FolateFolate | +266.7% |
| Contains more Vitamin B6Vitamin B6 | +32.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.71 g
Fats:
0.83 g
Carbs:
27.6 g
Water:
65.18 g
Other:
0.68 g
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
Saturated fat:
Sat. Fat
0.077 g
Monounsaturated fat:
Mono. Fat
0.084 g
Polyunsaturated fat:
Poly. Fat
0.243 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Saturated fat | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 31.9µg | 7.5µg | 44% |
| Manganese | 1.03mg | 0.472mg | 24% |
| Iron | 1.76mg | 0.2mg | 20% |
| Fiber | 4.3g | 0.4g | 16% |
| Sodium | 8mg | 382mg | 16% |
| Phosphorus | 147mg | 43mg | 15% |
| Copper | 0.207mg | 0.069mg | 15% |
| Zinc | 1.84mg | 0.49mg | 12% |
| Vitamin B3 | 2.305mg | 0.4mg | 12% |
| Magnesium | 48mg | 12mg | 9% |
| Vitamin B5 | 0.39mg | 8% | |
| Vitamin B1 | 0.095mg | 0.02mg | 6% |
| Protein | 5.71g | 2.69g | 6% |
| Potassium | 164mg | 35mg | 4% |
| Vitamin B6 | 0.07mg | 0.093mg | 2% |
| Folate | 11µg | 3µg | 2% |
| Vitamin E | 0.24mg | 0.04mg | 1% |
| Polyunsaturated fat | 0.243g | 0.076g | 1% |
| Fats | 0.83g | 0.28g | 1% |
| Vitamin B2 | 0.03mg | 0.013mg | 1% |
| Calories | 132kcal | 130kcal | 0% |
| Carbs | 27.6g | 28.17g | 0% |
| Net carbs | 23.3g | 27.77g | N/A |
| Calcium | 9mg | 10mg | 0% |
| Sugar | 3.07g | 0.05g | N/A |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
5%
Minerals Daily Need Coverage Score
61%
23%
Comparison summary
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food contains less Sodium?
Wheat contains less Sodium (difference - 374mg)
Which food is lower in Sugar?
Rice, white, long-grain, regular, cooked, unenriched, with salt is lower in Sugar (difference - 3.02g)
Which food is lower in glycemic index?
Rice, white, long-grain, regular, cooked, unenriched, with salt is lower in glycemic index (difference - 50)
Which food is cheaper?
Rice, white, long-grain, regular, cooked, unenriched, with salt is cheaper (difference - $0.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated fat?
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The foods are relatively equal in Saturated fat (0.077 g)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.