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  6. Rice, white, medium-grain, enriched, cooked vs. Wheat

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

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

  • Wheat is richer than rice, white, medium-grain, enriched, cooked in selenium, manganese, phosphorus, copper, zinc, magnesium, vitamin B3, vitamin B6, protein, and iron.
  • Wheat 's daily need coverage for selenium is 149% more.

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

Infographic

Rice, white, medium-grain, enriched, 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 9.3% 0.9% 2.6% 56% 13% 11% 16% 0% 49% 41%
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 -100%
Contains more MagnesiumMagnesium +1007.7%
Contains more CalciumCalcium +1033.3%
Contains more PotassiumPotassium +1386.2%
Contains more IronIron +136.2%
Contains more CopperCopper +1355.3%
Contains more ZincZinc +890.5%
Contains more PhosphorusPhosphorus +1273%
Contains more ManganeseManganese +698.9%
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% 42% 3.7% 34% 25% 12% 0% 0% 44%
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 FolateFolate +34.9%
Contains more Vitamin B1Vitamin B1 +150.9%
Contains more Vitamin B2Vitamin B2 +656.3%
Contains more Vitamin B3Vitamin B3 +267.2%
Contains more Vitamin B5Vitamin B5 +127.5%
Contains more Vitamin B6Vitamin B6 +738%
~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, white, medium-grain, enriched, cooked Wheat DV% diff.
Selenium 7.5µg 89.4µg 149%
Manganese 0.377mg 3.012mg 115%
Phosphorus 37mg 508mg 67%
Copper 0.038mg 0.553mg 57%
Zinc 0.42mg 4.16mg 34%
Magnesium 13mg 144mg 31%
Vitamin B3 1.835mg 6.738mg 31%
Vitamin B6 0.05mg 0.419mg 28%
Iron 1.49mg 3.52mg 25%
Protein 2.38g 13.68g 23%
Vitamin B1 0.167mg 0.419mg 21%
Carbs 28.59g 71.13g 14%
Potassium 29mg 431mg 12%
Calories 130kcal 339kcal 10%
Vitamin B5 0.411mg 0.935mg 10%
Vitamin B2 0.016mg 0.121mg 8%
Polyunsaturated fat 0.056g 0.978g 6%
Folate 58µg 43µg 4%
Fats 0.21g 2.47g 3%
Calcium 3mg 34mg 3%
Saturated fat 0.057g 0.454g 2%
Fiber 0.3g 1%
Monounsaturated fat 0.065g 0.344g 1%
Protein per 100 calories 1.8g 4g N/A
Calories per 10 g protein 546kcal 248kcal N/A
Weight per 100 calories 77g 29g N/A
Unsaturated / Saturated Fat ratio 2.1 2.9 N/A
Net carbs 28.29g 71.13g N/A
Sodium 0mg 2mg 0%
Tryptophan 0.028mg 0.176mg 0%
Threonine 0.085mg 0.366mg 0%
Isoleucine 0.103mg 0.533mg 0%
Leucine 0.197mg 0.934mg 0%
Lysine 0.086mg 0.303mg 0%
Methionine 0.056mg 0.221mg 0%
Phenylalanine 0.127mg 0.681mg 0%
Valine 0.145mg 0.594mg 0%
Histidine 0.056mg 0.322mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.38 g
Fats: 0.21 g
Carbs: 28.59 g
Water: 68.61 g
Other: 0.21 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 WaterWater +527.1%
Contains more ProteinProtein +474.8%
Contains more FatsFats +1076.2%
Contains more CarbsCarbs +148.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 37% 31%
Saturated fat: Sat. Fat 0.057 g
Monounsaturated fat: Mono. Fat 0.065 g
Polyunsaturated fat: Poly. Fat 0.056 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 -87.4%
Contains more Mono. FatMonounsaturated fat +429.2%
Contains more Poly. FatPolyunsaturated fat +1646.4%

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, white, medium-grain, enriched, cooked - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168880/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.