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Rice, brown, medium-grain, cooked vs. Wheat — In-Depth Nutrition Comparison

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What are the differences between rice, brown, medium-grain, cooked and wheat ?

  • Wheat is richer than rice, brown, medium-grain, cooked in manganese, phosphorus, copper, iron, vitamin B3, zinc, protein, vitamin B1, magnesium, and vitamin B6.
  • Wheat 's daily need coverage for manganese is 83% more.

We used Rice, brown, medium-grain, cooked and Wheat, durum types in this article.

Infographic

Rice, brown, medium-grain, cooked 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 31% 3% 7% 20% 27% 17% 33% 0.13% 143% 0%
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 less SodiumSodium -50%
Contains more MagnesiumMagnesium +227.3%
Contains more CalciumCalcium +240%
Contains more PotassiumPotassium +445.6%
Contains more IronIron +564.2%
Contains more CopperCopper +582.7%
Contains more ZincZinc +571%
Contains more PhosphorusPhosphorus +559.7%
Contains more ManganeseManganese +174.6%
Contains more SeleniumSelenium +∞%

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% 0% 26% 2.8% 25% 24% 34% 0% 0% 3%
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 B1Vitamin B1 +310.8%
Contains more Vitamin B2Vitamin B2 +908.3%
Contains more Vitamin B3Vitamin B3 +406.6%
Contains more Vitamin B5Vitamin B5 +138.5%
Contains more Vitamin B6Vitamin B6 +181.2%
Contains more FolateFolate +975%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Rice, brown, medium-grain, cooked Wheat DV% diff.
Selenium 89.4µg 163%
Manganese 1.097mg 3.012mg 83%
Phosphorus 77mg 508mg 62%
Copper 0.081mg 0.553mg 52%
Iron 0.53mg 3.52mg 37%
Vitamin B3 1.33mg 6.738mg 34%
Zinc 0.62mg 4.16mg 32%
Vitamin B1 0.102mg 0.419mg 26%
Magnesium 44mg 144mg 24%
Protein 2.32g 13.68g 23%
Vitamin B6 0.149mg 0.419mg 21%
Carbs 23.51g 71.13g 16%
Calories 112kcal 339kcal 11%
Vitamin B5 0.392mg 0.935mg 11%
Potassium 79mg 431mg 10%
Folate 4µg 43µg 10%
Vitamin B2 0.012mg 0.121mg 8%
Fiber 1.8g 7%
Polyunsaturated fat 0.296g 0.978g 5%
Fats 0.83g 2.47g 3%
Calcium 10mg 34mg 2%
Saturated fat 0.165g 0.454g 1%
Protein per 100 calories 2.1g 4g N/A
Calories per 10 g protein 483kcal 248kcal N/A
Weight per 100 calories 89g 29g N/A
Unsaturated / Saturated Fat ratio 3.6 2.9 N/A
Net carbs 21.71g 71.13g N/A
Sodium 1mg 2mg 0%
Monounsaturated fat 0.3g 0.344g 0%
Tryptophan 0.03mg 0.176mg 0%
Threonine 0.085mg 0.366mg 0%
Isoleucine 0.098mg 0.533mg 0%
Leucine 0.191mg 0.934mg 0%
Lysine 0.088mg 0.303mg 0%
Methionine 0.052mg 0.221mg 0%
Phenylalanine 0.119mg 0.681mg 0%
Valine 0.136mg 0.594mg 0%
Histidine 0.059mg 0.322mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 73%
Protein: 2.32 g
Fats: 0.83 g
Carbs: 23.51 g
Water: 72.96 g
Other: 0.38 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 WaterWater +566.9%
Contains more ProteinProtein +489.7%
Contains more FatsFats +197.6%
Contains more CarbsCarbs +202.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 39% 39%
Saturated fat: Sat. Fat 0.165 g
Monounsaturated fat: Mono. Fat 0.3 g
Polyunsaturated fat: Poly. Fat 0.296 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 less Sat. FatSaturated fat -63.7%
Contains more Mono. FatMonounsaturated fat +14.7%
Contains more Poly. FatPolyunsaturated fat +230.4%

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, medium-grain, cooked - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168875/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.