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Wheat vs Brown rice - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Wheat
Wheat contains less Sugars (difference - 0.24g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 9)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.6)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.194g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wheat Brown rice
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Wheat Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
25
Wheat
10
Brown rice
Mineral Summary Score
67
Wheat
14
Brown rice

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
8
:
Contains more Iron +528.6%
Contains more Calcium +1033.3%
Contains more Potassium +401.2%
Contains more Magnesium +269.2%
Contains more Copper +421.7%
Contains more Zinc +485.9%
Contains more Phosphorus +393.2%
Contains less Sodium -50%
Contains more Iron +528.6%
Contains more Calcium +1033.3%
Contains more Potassium +401.2%
Contains more Magnesium +269.2%
Contains more Copper +421.7%
Contains more Zinc +485.9%
Contains more Phosphorus +393.2%
Contains less Sodium -50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
5
:
Contains more Vitamin B1 +135.4%
Contains more Vitamin B2 +75.4%
Contains more Vitamin B3 +163.1%
Contains more Vitamin B5 +146.1%
Contains more Vitamin B6 +240.7%
Contains more Vitamin B1 +135.4%
Contains more Vitamin B2 +75.4%
Contains more Vitamin B3 +163.1%
Contains more Vitamin B5 +146.1%
Contains more Vitamin B6 +240.7%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
82%
Wheat
16%
Brown rice
Carbohydrates
71%
Wheat
26%
Brown rice
Fats
11%
Wheat
4%
Brown rice

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Wheat Brown rice Opinion
Calories 339 123 Wheat
Protein 13.68 2.74 Wheat
Fats 2.47 0.97 Wheat
Vitamin C 0 0
Carbs 71.13 25.58 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 3.52 0.56 Wheat
Calcium 34 3 Wheat
Potassium 431 86 Wheat
Magnesium 144 39 Wheat
Sugars 0.24 Brown rice
Fiber 1.6 Brown rice
Copper 0.553 0.106 Wheat
Zinc 4.16 0.71 Wheat
Starch 24.79 Brown rice
Phosphorus 508 103 Wheat
Sodium 2 4 Wheat
Vitamin A 0 0
Vitamin E 0.17 Brown rice
Vitamin D 0 0
Vitamin B1 0.419 0.178 Wheat
Vitamin B2 0.121 0.069 Wheat
Vitamin B3 6.738 2.561 Wheat
Vitamin B5 0.935 0.38 Wheat
Vitamin B6 0.419 0.123 Wheat
Vitamin B12 0 0
Vitamin K 0.2 Brown rice
Folic acid (B9) 0 0
Trans Fat 0 Wheat
Saturated Fat 0.454 0.26 Brown rice
Monounsaturated Fat 0.344 0.369 Brown rice
Polyunsaturated fat 0.978 0.366 Wheat
Tryptophan 0.176 0.033 Wheat
Threonine 0.366 0.095 Wheat
Isoleucine 0.533 0.109 Wheat
Leucine 0.934 0.214 Wheat
Lysine 0.303 0.099 Wheat
Methionine 0.221 0.058 Wheat
Phenylalanine 0.681 0.133 Wheat
Valine 0.594 0.151 Wheat
Histidine 0.322 0.066 Wheat
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.