Wheat, durum vs Rice, white, long-grain, regular, raw, unenriched
Nutrition comparison per 100 g.
Wheat, durum
339 kcal
Rice, white, long-grain, regular, raw, unenriched
365 kcal
Calories
339 kcal
365 kcal
Protein
13.7 g
7.1 g
Carbs
71.1 g
80.0 g
Fiber
~
1.3 g
Sugars
~
0.1 g
Fat
2.5 g
0.7 g
Sodium
2 mg
5 mg
Key takeaways
- Wheat, durum has 7% fewer calories (339 kcal vs 365 kcal).
- Wheat, durum has more protein (13.7 g vs 7.1 g).
- Wheat, durum has more carbs (71.1 g vs 80.0 g).
- Rice, white, long-grain, regular, raw, unenriched has more fat (0.7 g vs 2.5 g).
- Wheat, durum has more sodium (2 mg vs 5 mg).
| Macronutrients | Wheat, durum | Rice, white, long-grain, regular, raw, unenriched |
|---|---|---|
| Calories | 339 kcal | 365 kcal |
| Protein | 13.7 g | 7.1 g |
| Total Fat | 2.5 g | 0.7 g |
| Total Carbohydrate | 71.1 g | 80.0 g |
| Dietary Fiber | ~ | 1.3 g |
| Total Sugars | ~ | 0.1 g |
| Water | 10.9 g | 11.6 g |
| Carbohydrates | Wheat, durum | Rice, white, long-grain, regular, raw, unenriched |
|---|---|---|
| Total Carbohydrate | 71.1 g | 80.0 g |
| Dietary Fiber | ~ | 1.3 g |
| Total Sugars | ~ | 0.1 g |
| Fats & Fatty Acids | Wheat, durum | Rice, white, long-grain, regular, raw, unenriched |
|---|---|---|
| Total Fat | 2.5 g | 0.7 g |
| Saturated Fat | 0.5 g | 0.2 g |
| Monounsaturated Fat | 0.3 g | 0.2 g |
| Polyunsaturated Fat | 1.0 g | 0.2 g |
| Omega-3 Fatty Acids | 48.0 mg | 31.0 mg |
| Omega-6 Fatty Acids | 930.0 mg | 146.0 mg |
| Protein & Amino Acids | Wheat, durum | Rice, white, long-grain, regular, raw, unenriched |
|---|---|---|
| Protein | 13.7 g | 7.1 g |
| Histidine | 322.0 mg | 168.0 mg |
| Isoleucine | 533.0 mg | 308.0 mg |
| Leucine | 934.0 mg | 589.0 mg |
| Lysine | 303.0 mg | 258.0 mg |
| Methionine | 221.0 mg | 168.0 mg |
| Phenylalanine | 681.0 mg | 381.0 mg |
| Threonine | 366.0 mg | 255.0 mg |
| Tryptophan | 176.0 mg | 83.0 mg |
| Valine | 594.0 mg | 435.0 mg |
| Alanine | 427.0 mg | 413.0 mg |
| Arginine | 483.0 mg | 594.0 mg |
| Aspartic Acid | 617.0 mg | 670.0 mg |
| Cystine | 286.0 mg | 146.0 mg |
| Glutamic Acid | 4,743.0 mg | 1,389.0 mg |
| Glycine | 495.0 mg | 325.0 mg |
| Proline | 1,459.0 mg | 335.0 mg |
| Serine | 667.0 mg | 375.0 mg |
| Tyrosine | 357.0 mg | 238.0 mg |
| Vitamins | Wheat, durum | Rice, white, long-grain, regular, raw, unenriched |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 0.0 mcg |
| Vitamin C | 0.0 mg | 0.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 0.1 mg |
| Vitamin K | ~ | 0.1 mcg |
| Thiamin (B1) | 0.4 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.0 mg |
| Niacin (B3) | 6.7 mg | 1.6 mg |
| Vitamin B6 | 0.4 mg | 0.2 mg |
| Folate (B9) | 43.0 mcg | 8.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.9 mg | 1.0 mg |
| Choline | ~ | 5.8 mg |
| Minerals | Wheat, durum | Rice, white, long-grain, regular, raw, unenriched |
|---|---|---|
| Calcium | 34.0 mg | 28.0 mg |
| Iron | 3.5 mg | 0.8 mg |
| Magnesium | 144.0 mg | 25.0 mg |
| Phosphorus | 508.0 mg | 115.0 mg |
| Potassium | 431.0 mg | 115.0 mg |
| Sodium | 2.0 mg | 5.0 mg |
| Zinc | 4.2 mg | 1.1 mg |
| Copper | 0.6 mg | 0.2 mg |
| Manganese | 3.0 mg | 1.1 mg |
| Selenium | 89.4 mcg | 15.1 mcg |
| Sterols | Wheat, durum | Rice, white, long-grain, regular, raw, unenriched |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Wheat, durum | Rice, white, long-grain, regular, raw, unenriched |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 1.8 g | 0.6 g |
Frequently asked questions
Which has fewer calories, Wheat, durum or Rice, white, long-grain, regular, raw, unenriched?
Wheat, durum has fewer calories: 339 kcal for Wheat, durum vs 365 kcal for Rice, white, long-grain, regular, raw, unenriched per 100 g.
Which has more protein, Wheat, durum or Rice, white, long-grain, regular, raw, unenriched?
Wheat, durum has more protein: 13.7 g for Wheat, durum vs 7.1 g for Rice, white, long-grain, regular, raw, unenriched per 100 g.
Is Wheat, durum or Rice, white, long-grain, regular, raw, unenriched healthier?
Wheat, durum is lower in calories, and Wheat, durum is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.