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  6. Rice, white, long-grain, parboiled, enriched, cooked vs. Wheat

Rice, white, long-grain, parboiled, enriched, cooked vs. Wheat — In-Depth Nutrition Comparison

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Summary of differences between rice, white, long-grain, parboiled, enriched, cooked and wheat

  • Rice, white, long-grain, parboiled, enriched, cooked has less selenium, manganese, phosphorus, copper, zinc, magnesium, vitamin B3, protein, iron, and vitamin B6 than wheat .
  • Wheat covers your daily need for selenium 146% more than rice, white, long-grain, parboiled, enriched, cooked.

These are the specific foods used in this comparison Rice, white, long-grain, parboiled, enriched, cooked and Wheat, durum.

Infographic

Rice, white, long-grain, parboiled, enriched, cooked vs Wheat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 5.7% 4.9% 68% 23% 10% 24% 0.26% 46% 51%
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 +1500%
Contains more CalciumCalcium +78.9%
Contains more PotassiumPotassium +669.6%
Contains more IronIron +94.5%
Contains more CopperCopper +690%
Contains more ZincZinc +1024.3%
Contains more PhosphorusPhosphorus +823.6%
Contains more ManganeseManganese +750.8%
Contains more SeleniumSelenium +861.3%
~equal in Sodium ~2mg

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% 0.2% 53% 4.4% 43% 19% 36% 0% 0% 61%
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 FolateFolate +88.4%
Contains more Vitamin B1Vitamin B1 +97.6%
Contains more Vitamin B2Vitamin B2 +536.8%
Contains more Vitamin B3Vitamin B3 +191.8%
Contains more Vitamin B5Vitamin B5 +189.5%
Contains more Vitamin B6Vitamin B6 +168.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Rice, white, long-grain, parboiled, enriched, cooked Wheat DV% diff.
Selenium 9.3µg 89.4µg 146%
Manganese 0.354mg 3.012mg 116%
Phosphorus 55mg 508mg 65%
Copper 0.07mg 0.553mg 54%
Zinc 0.37mg 4.16mg 34%
Magnesium 9mg 144mg 32%
Vitamin B3 2.309mg 6.738mg 28%
Protein 2.91g 13.68g 22%
Iron 1.81mg 3.52mg 21%
Vitamin B6 0.156mg 0.419mg 20%
Vitamin B1 0.212mg 0.419mg 17%
Carbs 26.05g 71.13g 15%
Vitamin B5 0.323mg 0.935mg 12%
Calories 123kcal 339kcal 11%
Potassium 56mg 431mg 11%
Folate 81µg 43µg 10%
Vitamin B2 0.019mg 0.121mg 8%
Polyunsaturated fat 0.091g 0.978g 6%
Fiber 0.9g 4%
Fats 0.37g 2.47g 3%
Calcium 19mg 34mg 2%
Saturated fat 0.074g 0.454g 2%
Monounsaturated fat 0.074g 0.344g 1%
Protein per 100 calories 2.4g 4g N/A
Calories per 10 g protein 423kcal 248kcal N/A
Weight per 100 calories 81g 29g N/A
Unsaturated / Saturated Fat ratio 2.2 2.9 N/A
Net carbs 25.15g 71.13g N/A
Sugar 0.11g N/A
Sodium 2mg 2mg 0%
Vitamin E 0.01mg 0%
Choline 2.1mg 0%
Tryptophan 0.04mg 0.176mg 0%
Threonine 0.105mg 0.366mg 0%
Isoleucine 0.131mg 0.533mg 0%
Leucine 0.254mg 0.934mg 0%
Lysine 0.083mg 0.303mg 0%
Methionine 0.071mg 0.221mg 0%
Phenylalanine 0.154mg 0.681mg 0%
Valine 0.182mg 0.594mg 0%
Histidine 0.072mg 0.322mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.91 g
Fats: 0.37 g
Carbs: 26.05 g
Water: 70.36 g
Other: 0.31 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 +543.1%
Contains more ProteinProtein +370.1%
Contains more FatsFats +567.6%
Contains more CarbsCarbs +173.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 31% 38%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.091 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 -83.7%
Contains more Mono. FatMonounsaturated fat +364.9%
Contains more Poly. FatPolyunsaturated fat +974.7%

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, white, long-grain, parboiled, enriched, cooked - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169708/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.