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

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

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

  • Rice, white, medium-grain, raw, enriched is richer in folate and vitamin B1, yet wheat is richer in selenium, manganese, phosphorus, copper, zinc, magnesium, vitamin B6, and protein.
  • Wheat 's daily need coverage for selenium is 135% higher.
  • Rice, white, medium-grain, raw, enriched has 5 times more folate than wheat . Rice, white, medium-grain, raw, enriched has 231µg of folate, while wheat has 43µg.

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

Infographic

Rice, white, medium-grain, raw, enriched 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 25% 2.7% 7.6% 164% 37% 32% 46% 0.13% 143% 82%
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 IronIron +23.9%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +311.4%
Contains more CalciumCalcium +277.8%
Contains more PotassiumPotassium +401.2%
Contains more CopperCopper +402.7%
Contains more ZincZinc +258.6%
Contains more PhosphorusPhosphorus +370.4%
Contains more ManganeseManganese +173.8%
Contains more SeleniumSelenium +492.1%

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% 2.2% 145% 11% 95% 81% 33% 0% 0% 173%
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 +37.9%
Contains more Vitamin B5Vitamin B5 +43.5%
Contains more FolateFolate +437.2%
Contains more Vitamin B2Vitamin B2 +152.1%
Contains more Vitamin B3Vitamin B3 +32.3%
Contains more Vitamin B6Vitamin B6 +189%
~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, medium-grain, raw, enriched Wheat DV% diff.
Selenium 15.1µg 89.4µg 135%
Manganese 1.1mg 3.012mg 83%
Phosphorus 108mg 508mg 57%
Copper 0.11mg 0.553mg 49%
Folate 231µg 43µg 47%
Zinc 1.16mg 4.16mg 27%
Magnesium 35mg 144mg 26%
Vitamin B6 0.145mg 0.419mg 21%
Protein 6.61g 13.68g 14%
Vitamin B1 0.578mg 0.419mg 13%
Iron 4.36mg 3.52mg 11%
Potassium 86mg 431mg 10%
Vitamin B3 5.093mg 6.738mg 10%
Vitamin B5 1.342mg 0.935mg 8%
Fiber 1.4g 6%
Vitamin B2 0.048mg 0.121mg 6%
Polyunsaturated fat 0.155g 0.978g 5%
Fats 0.58g 2.47g 3%
Carbs 79.34g 71.13g 3%
Calcium 9mg 34mg 3%
Calories 360kcal 339kcal 1%
Vitamin E 0.11mg 1%
Saturated fat 0.158g 0.454g 1%
Protein per 100 calories 1.8g 4g N/A
Calories per 10 g protein 545kcal 248kcal N/A
Weight per 100 calories 28g 29g N/A
Unsaturated / Saturated Fat ratio 2.1 2.9 N/A
Net carbs 77.94g 71.13g N/A
Sodium 1mg 2mg 0%
Monounsaturated fat 0.181g 0.344g 0%
Tryptophan 0.077mg 0.176mg 0%
Threonine 0.236mg 0.366mg 0%
Isoleucine 0.285mg 0.533mg 0%
Leucine 0.546mg 0.934mg 0%
Lysine 0.239mg 0.303mg 0%
Methionine 0.155mg 0.221mg 0%
Phenylalanine 0.353mg 0.681mg 0%
Valine 0.403mg 0.594mg 0%
Histidine 0.155mg 0.322mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 79% 13%
Protein: 6.61 g
Fats: 0.58 g
Carbs: 79.34 g
Water: 12.89 g
Other: 0.58 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 CarbsCarbs +11.5%
Contains more WaterWater +17.8%
Contains more ProteinProtein +107%
Contains more FatsFats +325.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 37% 31%
Saturated fat: Sat. Fat 0.158 g
Monounsaturated fat: Mono. Fat 0.181 g
Polyunsaturated fat: Poly. Fat 0.155 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 -65.2%
Contains more Mono. FatMonounsaturated fat +90.1%
Contains more Poly. FatPolyunsaturated fat +531%

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, raw, enriched - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168879/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.