Wheat, hard white vs Rice, white, long-grain, regular, raw, enriched
Nutrition comparison per 100 g.
Wheat, hard white
342 kcal
Rice, white, long-grain, regular, raw, enriched
365 kcal
Calories
342 kcal
365 kcal
Protein
11.3 g
7.1 g
Carbs
75.9 g
80.0 g
Fiber
12.2 g
1.3 g
Sugars
0.4 g
0.1 g
Fat
1.7 g
0.7 g
Sodium
2 mg
5 mg
Key takeaways
- Wheat, hard white has 6% fewer calories (342 kcal vs 365 kcal).
- Wheat, hard white has more protein (11.3 g vs 7.1 g).
- Wheat, hard white has more carbs (75.9 g vs 80.0 g).
- Wheat, hard white has more fiber (12.2 g vs 1.3 g).
- Rice, white, long-grain, regular, raw, enriched has more sugars (0.1 g vs 0.4 g).
| Macronutrients | Wheat, hard white | Rice, white, long-grain, regular, raw, enriched |
|---|---|---|
| Calories | 342 kcal | 365 kcal |
| Protein | 11.3 g | 7.1 g |
| Total Fat | 1.7 g | 0.7 g |
| Total Carbohydrate | 75.9 g | 80.0 g |
| Dietary Fiber | 12.2 g | 1.3 g |
| Total Sugars | 0.4 g | 0.1 g |
| Water | 9.6 g | 11.6 g |
| Carbohydrates | Wheat, hard white | Rice, white, long-grain, regular, raw, enriched |
|---|---|---|
| Total Carbohydrate | 75.9 g | 80.0 g |
| Dietary Fiber | 12.2 g | 1.3 g |
| Total Sugars | 0.4 g | 0.1 g |
| Fats & Fatty Acids | Wheat, hard white | Rice, white, long-grain, regular, raw, enriched |
|---|---|---|
| Total Fat | 1.7 g | 0.7 g |
| Saturated Fat | 0.3 g | 0.2 g |
| Monounsaturated Fat | 0.2 g | 0.2 g |
| Polyunsaturated Fat | 0.8 g | 0.2 g |
| Omega-3 Fatty Acids | 35.0 mg | 31.0 mg |
| Omega-6 Fatty Acids | 715.0 mg | 146.0 mg |
| Protein & Amino Acids | Wheat, hard white | Rice, white, long-grain, regular, raw, enriched |
|---|---|---|
| Protein | 11.3 g | 7.1 g |
| Histidine | ~ | 168.0 mg |
| Isoleucine | ~ | 308.0 mg |
| Leucine | ~ | 589.0 mg |
| Lysine | ~ | 258.0 mg |
| Methionine | ~ | 168.0 mg |
| Phenylalanine | ~ | 381.0 mg |
| Threonine | ~ | 255.0 mg |
| Tryptophan | ~ | 83.0 mg |
| Valine | ~ | 435.0 mg |
| Alanine | ~ | 413.0 mg |
| Arginine | ~ | 594.0 mg |
| Aspartic Acid | ~ | 670.0 mg |
| Cystine | ~ | 146.0 mg |
| Glutamic Acid | ~ | 1,389.0 mg |
| Glycine | ~ | 325.0 mg |
| Proline | ~ | 335.0 mg |
| Serine | ~ | 375.0 mg |
| Tyrosine | ~ | 238.0 mg |
| Vitamins | Wheat, hard white | Rice, white, long-grain, regular, raw, enriched |
|---|---|---|
| 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 | 1.0 mg | 0.1 mg |
| Vitamin K | 1.9 mcg | 0.1 mcg |
| Thiamin (B1) | 0.4 mg | 0.6 mg |
| Riboflavin (B2) | 0.1 mg | 0.0 mg |
| Niacin (B3) | 4.4 mg | 4.2 mg |
| Vitamin B6 | 0.4 mg | 0.2 mg |
| Folate (B9) | 38.0 mcg | 231.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 1.0 mg | 1.0 mg |
| Choline | ~ | 5.8 mg |
| Minerals | Wheat, hard white | Rice, white, long-grain, regular, raw, enriched |
|---|---|---|
| Calcium | 32.0 mg | 28.0 mg |
| Iron | 4.6 mg | 4.3 mg |
| Magnesium | 93.0 mg | 25.0 mg |
| Phosphorus | 355.0 mg | 115.0 mg |
| Potassium | 432.0 mg | 115.0 mg |
| Sodium | 2.0 mg | 5.0 mg |
| Zinc | 3.3 mg | 1.1 mg |
| Copper | 0.4 mg | 0.2 mg |
| Manganese | 3.8 mg | 1.1 mg |
| Selenium | ~ | 15.1 mcg |
| Sterols | Wheat, hard white | Rice, white, long-grain, regular, raw, enriched |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Wheat, hard white | Rice, white, long-grain, regular, raw, enriched |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 1.5 g | 0.6 g |
Frequently asked questions
Which has fewer calories, Wheat, hard white or Rice, white, long-grain, regular, raw, enriched?
Wheat, hard white has fewer calories: 342 kcal for Wheat, hard white vs 365 kcal for Rice, white, long-grain, regular, raw, enriched per 100 g.
Which has more protein, Wheat, hard white or Rice, white, long-grain, regular, raw, enriched?
Wheat, hard white has more protein: 11.3 g for Wheat, hard white vs 7.1 g for Rice, white, long-grain, regular, raw, enriched per 100 g.
Which has more fiber, Wheat, hard white or Rice, white, long-grain, regular, raw, enriched?
Wheat, hard white has more fiber: 12.2 g for Wheat, hard white vs 1.3 g for Rice, white, long-grain, regular, raw, enriched per 100 g.
Is Wheat, hard white or Rice, white, long-grain, regular, raw, enriched healthier?
Wheat, hard white is lower in calories, and Wheat, hard white is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.