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  6. Brown rice vs. Wheat

Brown rice vs. Wheat — In-Depth Nutrition Comparison

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What are the main differences between Brown rice and Wheat?

  • Brown rice is richer in Vitamin B1, while Wheat is higher in Selenium, Iron, Copper, Fiber, Zinc, and Phosphorus.
  • Wheat's daily need coverage for Selenium is 47% higher.
  • Wheat has 2 times less Vitamin B1 than Brown rice. Brown rice has 0.178mg of Vitamin B1, while Wheat has 0.095mg.
  • Brown rice is lower in Sugar.

We used Rice, brown, long-grain, cooked and Wheat, KAMUT khorasan, cooked types in this comparison.

Infographic

Brown rice vs Wheat infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Brown rice
Brown rice
1
:
9
Wheat
Wheat
Contains less Sodium -50%
Contains more Calcium +200%
Contains more Iron +214.3%
Contains more Magnesium +23.1%
Contains more Phosphorus +42.7%
Contains more Potassium +90.7%
Contains more Zinc +159.2%
Contains more Copper +95.3%
Contains more Selenium +450%
Equal in Manganese - 1.03
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains less Sodium -50%
Contains more Calcium +200%
Contains more Iron +214.3%
Contains more Magnesium +23.1%
Contains more Phosphorus +42.7%
Contains more Potassium +90.7%
Contains more Zinc +159.2%
Contains more Copper +95.3%
Contains more Selenium +450%
Equal in Manganese - 1.03

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Brown rice
Brown rice
8
:
3
Wheat
Wheat
Contains more Vitamin B1 +87.4%
Contains more Vitamin B2 +130%
Contains more Vitamin B3 +11.1%
Contains more Vitamin B6 +75.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +41.2%
Contains more Folate +22.2%
Equal in Vitamin B3 - 2.305
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin B1 +87.4%
Contains more Vitamin B2 +130%
Contains more Vitamin B3 +11.1%
Contains more Vitamin B6 +75.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +41.2%
Contains more Folate +22.2%
Equal in Vitamin B3 - 2.305

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
2
:
3
Wheat
Wheat
Contains more Fats +16.9%
Contains more Protein +108.4%
Contains more Other +54.5%
Equal in Carbs - 27.6
Equal in Water - 65.18
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Fats +16.9%
Contains more Protein +108.4%
Contains more Other +54.5%
Equal in Carbs - 27.6
Equal in Water - 65.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
2
:
1
Wheat
Wheat
Contains more Monounsaturated Fat +339.3%
Contains more Polyunsaturated fat +50.6%
Contains less Saturated Fat -70.4%
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains more Monounsaturated Fat +339.3%
Contains more Polyunsaturated fat +50.6%
Contains less Saturated Fat -70.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brown rice Wheat
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Brown rice Wheat Opinion
Net carbs 23.98g 23.3g Brown rice
Protein 2.74g 5.71g Wheat
Fats 0.97g 0.83g Brown rice
Carbs 25.58g 27.6g Wheat
Calories 123kcal 132kcal Wheat
Starch 24.79g Brown rice
Sugar 0.24g 3.07g Brown rice
Fiber 1.6g 4.3g Wheat
Calcium 3mg 9mg Wheat
Iron 0.56mg 1.76mg Wheat
Magnesium 39mg 48mg Wheat
Phosphorus 103mg 147mg Wheat
Potassium 86mg 164mg Wheat
Sodium 4mg 8mg Brown rice
Zinc 0.71mg 1.84mg Wheat
Copper 0.106mg 0.207mg Wheat
Manganese 0.974mg 1.03mg Wheat
Selenium 5.8µg 31.9µg Wheat
Vitamin A 0IU 4IU Wheat
Vitamin E 0.17mg 0.24mg Wheat
Vitamin B1 0.178mg 0.095mg Brown rice
Vitamin B2 0.069mg 0.03mg Brown rice
Vitamin B3 2.561mg 2.305mg Brown rice
Vitamin B5 0.38mg Brown rice
Vitamin B6 0.123mg 0.07mg Brown rice
Folate 9µg 11µg Wheat
Vitamin K 0.2µg Brown rice
Tryptophan 0.033mg 0.051mg Wheat
Threonine 0.095mg 0.172mg Wheat
Isoleucine 0.109mg 0.22mg Wheat
Leucine 0.214mg 0.432mg Wheat
Lysine 0.099mg 0.161mg Wheat
Methionine 0.058mg 0.097mg Wheat
Phenylalanine 0.133mg 0.3mg Wheat
Valine 0.151mg 0.267mg Wheat
Histidine 0.066mg 0.147mg Wheat
Trans Fat 0g 0.002g Brown rice
Saturated Fat 0.26g 0.077g Wheat
Monounsaturated Fat 0.369g 0.084g Brown rice
Polyunsaturated fat 0.366g 0.243g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
Brown rice
9%
Wheat
Minerals Daily Need Coverage Score
32%
Brown rice
61%
Wheat

Comparison summary

Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.183g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 16)
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 Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 2.83g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.