Wheat flour, whole-grain, soft wheat vs. Brown rice — In-Depth Nutrition Comparison
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What are the main differences between Wheat flour, whole-grain, soft wheat and Brown rice?
- Wheat flour, whole-grain, soft wheat has more Manganese, Fiber, Copper, Iron, Phosphorus, Zinc, Magnesium, Vitamin B3, Vitamin B5, and Selenium than Brown rice.
- Wheat flour, whole-grain, soft wheat's daily need coverage for Manganese is 105% higher.
- Brown rice has 8 times less Fiber than Wheat flour, whole-grain, soft wheat. Wheat flour, whole-grain, soft wheat has 13.1g of Fiber, while Brown rice has 1.6g.
We used Wheat flour, whole-grain, soft wheat and Rice, brown, long-grain, cooked types in this comparison.
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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 | +200% |
| Contains more CalciumCalcium | +1000% |
| Contains more PotassiumPotassium | +358.1% |
| Contains more IronIron | +562.5% |
| Contains more CopperCopper | +348.1% |
| Contains more ZincZinc | +316.9% |
| Contains more PhosphorusPhosphorus | +213.6% |
| Contains less SodiumSodium | -25% |
| Contains more ManganeseManganese | +249% |
| Contains more SeleniumSelenium | +119% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +211.8% |
| Contains more Vitamin B1Vitamin B1 | +66.9% |
| Contains more Vitamin B2Vitamin B2 | +172.5% |
| Contains more Vitamin B3Vitamin B3 | +108.8% |
| Contains more Vitamin B5Vitamin B5 | +166.1% |
| Contains more Vitamin B6Vitamin B6 | +55.3% |
| Contains more Vitamin KVitamin K | +850% |
| Contains more FolateFolate | +211.1% |
| Contains more CholineCholine | +239.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.61 g
Fats:
1.95 g
Carbs:
74.48 g
Water:
12.42 g
Other:
1.54 g
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
| Contains more ProteinProtein | +250.7% |
| Contains more FatsFats | +101% |
| Contains more CarbsCarbs | +191.2% |
| Contains more OtherOther | +250% |
| Contains more WaterWater | +465.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.43 g
Monounsaturated Fat:
Mono. Fat
0.283 g
Polyunsaturated fat:
Poly. Fat
1.167 g
Saturated Fat:
Sat. Fat
0.26 g
Monounsaturated Fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains more Poly. FatPolyunsaturated fat | +218.9% |
| Contains less Sat. FatSaturated Fat | -39.5% |
| Contains more Mono. FatMonounsaturated Fat | +30.4% |
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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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 332kcal | 123kcal |
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| Protein | 9.61g | 2.74g |
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| Fats | 1.95g | 0.97g |
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| Net carbs | 61.38g | 23.98g |
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| Carbs | 74.48g | 25.58g |
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| Magnesium | 117mg | 39mg |
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| Calcium | 33mg | 3mg |
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| Potassium | 394mg | 86mg |
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| Iron | 3.71mg | 0.56mg |
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| Sugar | 1.02g | 0.24g |
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| Fiber | 13.1g | 1.6g |
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| Copper | 0.475mg | 0.106mg |
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| Zinc | 2.96mg | 0.71mg |
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| Starch | 24.79g |
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| Phosphorus | 323mg | 103mg |
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| Sodium | 3mg | 4mg |
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| Vitamin A | 9IU | 0IU |
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| Vitamin E | 0.53mg | 0.17mg |
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| Manganese | 3.399mg | 0.974mg |
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| Selenium | 12.7µg | 5.8µg |
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| Vitamin B1 | 0.297mg | 0.178mg |
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| Vitamin B2 | 0.188mg | 0.069mg |
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| Vitamin B3 | 5.347mg | 2.561mg |
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| Vitamin B5 | 1.011mg | 0.38mg |
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| Vitamin B6 | 0.191mg | 0.123mg |
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| Vitamin K | 1.9µg | 0.2µg |
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| Folate | 28µg | 9µg |
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| Choline | 31.2mg | 9.2mg |
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| Saturated Fat | 0.43g | 0.26g |
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| Monounsaturated Fat | 0.283g | 0.369g |
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| Polyunsaturated fat | 1.167g | 0.366g |
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| Tryptophan | 0.033mg |
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| Threonine | 0.095mg |
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| Isoleucine | 0.109mg |
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| Leucine | 0.214mg |
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| Lysine | 0.099mg |
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| Methionine | 0.058mg |
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| Phenylalanine | 0.133mg |
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| Valine | 0.151mg |
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| Histidine | 0.066mg |
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| Omega-3 - ALA | 0.011g |
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| Omega-6 - Linoleic acid | 0.355g |
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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
29%
13%
Minerals Daily Need Coverage Score
116%
32%
Comparison summary
Which food contains less Sodium?
Wheat flour, whole-grain, soft wheat contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Wheat flour, whole-grain, soft wheat is lower in glycemic index (difference - 66)
Which food is cheaper?
Wheat flour, whole-grain, soft wheat is cheaper (difference - $2)
Which food is richer in minerals?
Wheat flour, whole-grain, soft wheat is relatively richer in minerals
Which food is richer in vitamins?
Wheat flour, whole-grain, soft wheat is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 0.78g)
Which food is lower in Saturated Fat?
Brown rice is lower in Saturated Fat (difference - 0.17g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)