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Rice vs. Wheat — In-Depth Nutrition Comparison

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The main differences between rice and wheat

  • Rice is richer in folate, yet wheat is richer in selenium, manganese, fiber, copper, phosphorus, zinc, magnesium, protein, and iron.
  • Daily need coverage for selenium for wheat is 44% higher.
  • Rice contains 5 times more folate than wheat. Rice contains 58µg of folate, while wheat contains 11µg.

Food types used in this article are Rice, white, long-grain, regular, enriched, cooked and Wheat, KAMUT khorasan, cooked.

Infographic

Rice 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.
Rice
Rice
1
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% 45% 23% 13% 18% 0.13% 62% 41%
Wheat
Wheat
8
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%
Contains less SodiumSodium -87.5%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +368.6%
Contains more IronIron +46.7%
Contains more CopperCopper +200%
Contains more ZincZinc +275.5%
Contains more PhosphorusPhosphorus +241.9%
Contains more ManganeseManganese +118.2%
Contains more SeleniumSelenium +325.3%
~equal in Calcium ~9mg

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.
Rice
Rice
4
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% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Wheat
Wheat
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% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
Contains more Vitamin B1Vitamin B1 +71.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +32.9%
Contains more FolateFolate +427.3%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B2Vitamin B2 +130.8%
Contains more Vitamin B3Vitamin B3 +56.2%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Rice Wheat DV% diff.
Selenium 7.5µg 31.9µg 44%
Manganese 0.472mg 1.03mg 24%
Fiber 0.4g 4.3g 16%
Copper 0.069mg 0.207mg 15%
Phosphorus 43mg 147mg 15%
Zinc 0.49mg 1.84mg 12%
Folate 58µg 11µg 12%
Magnesium 12mg 48mg 9%
Vitamin B5 0.39mg 8%
Iron 1.2mg 1.76mg 7%
Protein 2.69g 5.71g 6%
Vitamin B1 0.163mg 0.095mg 6%
Vitamin B3 1.476mg 2.305mg 5%
Potassium 35mg 164mg 4%
Vitamin B6 0.093mg 0.07mg 2%
Fats 0.28g 0.83g 1%
Vitamin E 0.04mg 0.24mg 1%
Vitamin B2 0.013mg 0.03mg 1%
Polyunsaturated fat 0.076g 0.243g 1%
Calories 130kcal 132kcal 0%
Protein per 100 calories 2.1g 4.3g N/A
Calories per 10 g protein 483kcal 231kcal N/A
Weight per 100 calories 77g 76g N/A
Net carbs 27.77g 23.3g N/A
Carbs 28.17g 27.6g 0%
Calcium 10mg 9mg 0%
Sugar 0.05g 3.07g N/A
Sodium 1mg 8mg 0%
Trans fat 0.002g N/A
Choline 2.1mg 0%
Saturated fat 0.077g 0.077g 0%
Monounsaturated fat 0.088g 0.084g 0%
Tryptophan 0.031mg 0.051mg 0%
Threonine 0.096mg 0.172mg 0%
Isoleucine 0.116mg 0.22mg 0%
Leucine 0.222mg 0.432mg 0%
Lysine 0.097mg 0.161mg 0%
Methionine 0.063mg 0.097mg 0%
Phenylalanine 0.144mg 0.3mg 0%
Valine 0.164mg 0.267mg 0%
Histidine 0.063mg 0.147mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Wheat
Wheat
2
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more ProteinProtein +112.3%
Contains more FatsFats +196.4%
~equal in Carbs ~27.6g
~equal in Water ~65.18g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
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
Contains more Poly. FatPolyunsaturated fat +219.7%
~equal in Saturated fat ~0.077g
~equal in Monounsaturated fat ~0.084g

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.