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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

Wheat vs Rice, white, long-grain, regular, cooked, unenriched, with salt 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
9
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%
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% 7.5% 23% 13% 18% 50% 62% 41%
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.
Wheat
Wheat
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0.8% 0% 5% 3% 7.5% 23% 21% 0% 0% 2.3% 1.1%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Rice, white, long-grain, regular, cooked, unenriched, with salt 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%

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
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
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

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, white, long-grain, regular, cooked, unenriched, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168935/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.