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  6. Rice, brown, long-grain, raw vs. Wheat

Rice, brown, long-grain, raw vs. Wheat — In-Depth Nutrition Comparison

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Important differences between rice, brown, long-grain, raw and wheat

  • Rice, brown, long-grain, raw has more vitamin B1; however, wheat has more selenium, phosphorus, copper, iron, zinc, protein, manganese, magnesium, and potassium.
  • Wheat 's daily need coverage for selenium is 131% more.

The food varieties used in the comparison are Rice, brown, long-grain, raw and Wheat, durum.

Infographic

Rice, brown, long-grain, raw vs Wheat infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 83% 2.7% 22% 48% 101% 58% 133% 0.65% 372% 93%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +24.1%
Contains more CalciumCalcium +277.8%
Contains more PotassiumPotassium +72.4%
Contains more IronIron +172.9%
Contains more CopperCopper +83.1%
Contains more ZincZinc +95.3%
Contains more PhosphorusPhosphorus +63.3%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +422.8%
~equal in Manganese ~3.012mg

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.
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% 12% 135% 22% 122% 64% 110% 0% 1.5% 17%
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% 105% 28% 126% 56% 97% 0% 0% 32%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +29.1%
Contains more Vitamin B5Vitamin B5 +13.9%
Contains more Vitamin B6Vitamin B6 +13.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +27.4%
Contains more FolateFolate +87%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~6.738mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice, brown, long-grain, raw Wheat DV% diff.
Selenium 17.1µg 89.4µg 131%
Starch 72.51g 30%
Iron 1.29mg 3.52mg 28%
Copper 0.302mg 0.553mg 28%
Phosphorus 311mg 508mg 28%
Zinc 2.13mg 4.16mg 18%
Fiber 3.6g 14%
Protein 7.54g 13.68g 12%
Vitamin B1 0.541mg 0.419mg 10%
Magnesium 116mg 144mg 7%
Manganese 2.853mg 3.012mg 7%
Omega-6 (Linoleic acid) 0.967g 6%
Potassium 250mg 431mg 5%
Folate 23µg 43µg 5%
Vitamin E 0.6mg 4%
Vitamin B6 0.477mg 0.419mg 4%
Choline 21.5mg 4%
Calcium 9mg 34mg 3%
Vitamin B5 1.065mg 0.935mg 3%
Carbs 76.25g 71.13g 2%
Vitamin B2 0.095mg 0.121mg 2%
Vitamin B3 6.494mg 6.738mg 2%
Monounsaturated fat 1.054g 0.344g 2%
Omega-3 (ALA) 0.032g 2%
Calories 367kcal 339kcal 1%
Fats 3.2g 2.47g 1%
Vitamin K 0.6µg 1%
Saturated fat 0.591g 0.454g 1%
Protein per 100 calories 2.1g 4g N/A
Calories per 10 g protein 487kcal 248kcal N/A
Weight per 100 calories 27g 29g N/A
Unsaturated / Saturated Fat ratio 3.5 2.9 N/A
Net carbs 72.65g 71.13g N/A
Sugar 0.66g N/A
Sodium 5mg 2mg 0%
Trans fat 0.001g N/A
Polyunsaturated fat 1g 0.978g 0%
Tryptophan 0.101mg 0.176mg 0%
Threonine 0.291mg 0.366mg 0%
Isoleucine 0.336mg 0.533mg 0%
Leucine 0.657mg 0.934mg 0%
Lysine 0.303mg 0.303mg 0%
Methionine 0.179mg 0.221mg 0%
Phenylalanine 0.41mg 0.681mg 0%
Valine 0.466mg 0.594mg 0%
Histidine 0.202mg 0.322mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 3% 76% 12%
Protein: 7.54 g
Fats: 3.2 g
Carbs: 76.25 g
Water: 11.8 g
Other: 1.21 g
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more FatsFats +29.6%
Contains more ProteinProtein +81.4%
~equal in Carbs ~71.13g
~equal in Water ~10.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 40% 38%
Saturated fat: Sat. Fat 0.591 g
Monounsaturated fat: Mono. Fat 1.054 g
Polyunsaturated fat: Poly. Fat 1 g
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +206.4%
Contains less Sat. FatSaturated fat -23.2%
~equal in Polyunsaturated fat ~0.978g

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. Rice, brown, long-grain, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169703/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.