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  6. Rice, white, long-grain, regular, cooked, unenriched, with salt vs. Wheat

Rice, white, long-grain, regular, cooked, unenriched, with salt vs. Wheat — In-Depth Nutrition Comparison

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Differences between rice, white, long-grain, regular, cooked, unenriched, with salt and wheat

  • Rice, white, long-grain, regular, cooked, unenriched, with salt contains less selenium, manganese, phosphorus, copper, iron, vitamin B3, zinc, vitamin B1, magnesium, and protein than wheat .
  • Wheat 's daily need coverage for selenium is 149% higher.

The food types used in this comparison are Rice, white, long-grain, regular, cooked, unenriched, with salt and Wheat, durum.

Infographic

Rice, white, long-grain, regular, cooked, unenriched, with salt 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 8.6% 3% 3.1% 7.5% 23% 13% 18% 50% 62% 41%
Wheat
Wheat
10
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 +1100%
Contains more CalciumCalcium +240%
Contains more PotassiumPotassium +1131.4%
Contains more IronIron +1660%
Contains more CopperCopper +701.4%
Contains more ZincZinc +749%
Contains more PhosphorusPhosphorus +1081.4%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +538.1%
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.
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% 5% 3% 7.5% 23% 21% 0% 0% 2.3%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1995%
Contains more Vitamin B2Vitamin B2 +830.8%
Contains more Vitamin B3Vitamin B3 +1584.5%
Contains more Vitamin B5Vitamin B5 +139.7%
Contains more Vitamin B6Vitamin B6 +350.5%
Contains more FolateFolate +1333.3%
~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, regular, cooked, unenriched, with salt Wheat DV% diff.
Selenium 7.5µg 89.4µg 149%
Manganese 0.472mg 3.012mg 110%
Phosphorus 43mg 508mg 66%
Copper 0.069mg 0.553mg 54%
Iron 0.2mg 3.52mg 42%
Vitamin B3 0.4mg 6.738mg 40%
Zinc 0.49mg 4.16mg 33%
Vitamin B1 0.02mg 0.419mg 33%
Magnesium 12mg 144mg 31%
Vitamin B6 0.093mg 0.419mg 25%
Protein 2.69g 13.68g 22%
Sodium 382mg 2mg 17%
Carbs 28.17g 71.13g 14%
Potassium 35mg 431mg 12%
Vitamin B5 0.39mg 0.935mg 11%
Calories 130kcal 339kcal 10%
Folate 3µg 43µg 10%
Vitamin B2 0.013mg 0.121mg 8%
Polyunsaturated fat 0.076g 0.978g 6%
Fats 0.28g 2.47g 3%
Calcium 10mg 34mg 2%
Fiber 0.4g 2%
Saturated fat 0.077g 0.454g 2%
Monounsaturated fat 0.088g 0.344g 1%
Protein per 100 calories 2.1g 4g N/A
Calories per 10 g protein 483kcal 248kcal N/A
Weight per 100 calories 77g 29g N/A
Unsaturated / Saturated Fat ratio 2.1 2.9 N/A
Net carbs 27.77g 71.13g N/A
Sugar 0.05g N/A
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Tryptophan 0.031mg 0.176mg 0%
Threonine 0.096mg 0.366mg 0%
Isoleucine 0.116mg 0.533mg 0%
Leucine 0.222mg 0.934mg 0%
Lysine 0.097mg 0.303mg 0%
Methionine 0.063mg 0.221mg 0%
Phenylalanine 0.144mg 0.681mg 0%
Valine 0.164mg 0.594mg 0%
Histidine 0.063mg 0.322mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 +525.6%
Contains more ProteinProtein +408.6%
Contains more FatsFats +782.1%
Contains more CarbsCarbs +152.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 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%
Contains more Mono. FatMonounsaturated fat +290.9%
Contains more Poly. FatPolyunsaturated fat +1186.8%

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, regular, cooked, unenriched, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168935/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.