Arborio rice vs. Wheat — In-Depth Nutrition Comparison
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How are arborio rice and wheat different?
- Wheat has more selenium, manganese, phosphorus, copper, zinc, vitamin B3, magnesium, vitamin B6, protein, and iron than arborio rice.
- Daily need coverage for selenium for wheat is 149% higher.
- Wheat has a lower glycemic index (50) than arborio rice (69).
Rice, white, short-grain, enriched, cooked and Wheat, durum are the varieties used in this article.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +1700% |
| Contains more CalciumCalcium | +3300% |
| Contains more PotassiumPotassium | +1557.7% |
| Contains more IronIron | +141.1% |
| Contains more CopperCopper | +668.1% |
| Contains more ZincZinc | +940% |
| Contains more PhosphorusPhosphorus | +1439.4% |
| Contains more ManganeseManganese | +743.7% |
| Contains more SeleniumSelenium | +1092% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more FolateFolate | +37.2% |
| Contains more Vitamin B1Vitamin B1 | +155.5% |
| Contains more Vitamin B2Vitamin B2 | +656.3% |
| Contains more Vitamin B3Vitamin B3 | +351.3% |
| Contains more Vitamin B5Vitamin B5 | +135.5% |
| Contains more Vitamin B6Vitamin B6 | +610.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 7.5µg | 89.4µg | 149% |
| Manganese | 0.357mg | 3.012mg | 115% |
| Phosphorus | 33mg | 508mg | 68% |
| Copper | 0.072mg | 0.553mg | 53% |
| Zinc | 0.4mg | 4.16mg | 34% |
| Vitamin B3 | 1.493mg | 6.738mg | 33% |
| Magnesium | 8mg | 144mg | 32% |
| Vitamin B6 | 0.059mg | 0.419mg | 28% |
| Iron | 1.46mg | 3.52mg | 26% |
| Protein | 2.36g | 13.68g | 23% |
| Vitamin B1 | 0.164mg | 0.419mg | 21% |
| Carbs | 28.73g | 71.13g | 14% |
| Potassium | 26mg | 431mg | 12% |
| Vitamin B5 | 0.397mg | 0.935mg | 11% |
| Calories | 130kcal | 339kcal | 10% |
| Vitamin B2 | 0.016mg | 0.121mg | 8% |
| Polyunsaturated fat | 0.05g | 0.978g | 6% |
| Fats | 0.19g | 2.47g | 4% |
| Folate | 59µg | 43µg | 4% |
| Calcium | 1mg | 34mg | 3% |
| Saturated fat | 0.051g | 0.454g | 2% |
| Monounsaturated fat | 0.058g | 0.344g | 1% |
| Protein per 100 calories | 1.8g | 4g | N/A |
| Calories per 10 g protein | 551kcal | 248kcal | N/A |
| Weight per 100 calories | 77g | 29g | N/A |
| Unsaturated / Saturated Fat ratio | 2.1 | 2.9 | N/A |
| Net carbs | 28.73g | 71.13g | N/A |
| Sodium | 0mg | 2mg | 0% |
| Tryptophan | 0.027mg | 0.176mg | 0% |
| Threonine | 0.084mg | 0.366mg | 0% |
| Isoleucine | 0.102mg | 0.533mg | 0% |
| Leucine | 0.195mg | 0.934mg | 0% |
| Lysine | 0.085mg | 0.303mg | 0% |
| Methionine | 0.056mg | 0.221mg | 0% |
| Phenylalanine | 0.126mg | 0.681mg | 0% |
| Valine | 0.144mg | 0.594mg | 0% |
| Histidine | 0.056mg | 0.322mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.36 g
Fats:
0.19 g
Carbs:
28.73 g
Water:
68.53 g
Other:
0.19 g
Protein:
13.68 g
Fats:
2.47 g
Carbs:
71.13 g
Water:
10.94 g
Other:
1.78 g
| Contains more WaterWater | +526.4% |
| Contains more ProteinProtein | +479.7% |
| Contains more FatsFats | +1200% |
| Contains more CarbsCarbs | +147.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.051 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.05 g
Saturated fat:
Sat. Fat
0.454 g
Monounsaturated fat:
Mono. Fat
0.344 g
Polyunsaturated fat:
Poly. Fat
0.978 g
| Contains less Sat. FatSaturated fat | -88.8% |
| Contains more Mono. FatMonounsaturated fat | +493.1% |
| Contains more Poly. FatPolyunsaturated fat | +1856% |