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
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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.
Contains
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Sodium
-50%
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Calcium
+200%
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Iron
+214.3%
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Magnesium
+23.1%
Contains
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Phosphorus
+42.7%
Contains
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Potassium
+90.7%
Contains
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Zinc
+159.2%
Contains
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Copper
+95.3%
Contains
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Selenium
+450%
Equal in Manganese - 1.03
Contains
less
Sodium
-50%
Contains
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Calcium
+200%
Contains
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Iron
+214.3%
Contains
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Magnesium
+23.1%
Contains
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Phosphorus
+42.7%
Contains
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Potassium
+90.7%
Contains
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Zinc
+159.2%
Contains
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Copper
+95.3%
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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.
:
3
Contains
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Vitamin B1
+87.4%
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Vitamin B2
+130%
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Vitamin B3
+11.1%
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Vitamin B6
+75.7%
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Vitamin A
+∞%
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Vitamin E
+41.2%
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Folate
+22.2%
Equal in Vitamin B3 - 2.305
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Vitamin B1
+87.4%
Contains
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Vitamin B2
+130%
Contains
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Vitamin B3
+11.1%
Contains
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Vitamin B6
+75.7%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+41.2%
Contains
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Folate
+22.2%
Equal in Vitamin B3 - 2.305
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+16.9%
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Protein
+108.4%
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Other
+54.5%
Equal in Carbs - 27.6
Equal in Water - 65.18
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
Protein:
5.71 g
Fats:
0.83 g
Carbs:
27.6 g
Water:
65.18 g
Other:
0.68 g
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Fats
+16.9%
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Protein
+108.4%
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Other
+54.5%
Equal in Carbs - 27.6
Equal in Water - 65.18
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+339.3%
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Polyunsaturated fat
+50.6%
Contains
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Saturated Fat
-70.4%
Saturated Fat:
0.26 g
Monounsaturated Fat:
0.369 g
Polyunsaturated fat:
0.366 g
Saturated Fat:
0.077 g
Monounsaturated Fat:
0.084 g
Polyunsaturated fat:
0.243 g
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Monounsaturated Fat
+339.3%
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Polyunsaturated fat
+50.6%
Contains
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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.
Lower in Saturated Fat | |||
Lower in Glycemic Index | |||
Lower in price | |||
Rich in minerals | |||
Lower in Sugar | |||
Lower in Sodium | |||
Rich in vitamins | |||
Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 23.98g | 23.3g | |
Protein | 2.74g | 5.71g | |
Fats | 0.97g | 0.83g | |
Carbs | 25.58g | 27.6g | |
Calories | 123kcal | 132kcal | |
Starch | 24.79g | ||
Sugar | 0.24g | 3.07g | |
Fiber | 1.6g | 4.3g | |
Calcium | 3mg | 9mg | |
Iron | 0.56mg | 1.76mg | |
Magnesium | 39mg | 48mg | |
Phosphorus | 103mg | 147mg | |
Potassium | 86mg | 164mg | |
Sodium | 4mg | 8mg | |
Zinc | 0.71mg | 1.84mg | |
Copper | 0.106mg | 0.207mg | |
Manganese | 0.974mg | 1.03mg | |
Selenium | 5.8µg | 31.9µg | |
Vitamin A | 0IU | 4IU | |
Vitamin E | 0.17mg | 0.24mg | |
Vitamin B1 | 0.178mg | 0.095mg | |
Vitamin B2 | 0.069mg | 0.03mg | |
Vitamin B3 | 2.561mg | 2.305mg | |
Vitamin B5 | 0.38mg | ||
Vitamin B6 | 0.123mg | 0.07mg | |
Folate | 9µg | 11µg | |
Vitamin K | 0.2µg | ||
Tryptophan | 0.033mg | 0.051mg | |
Threonine | 0.095mg | 0.172mg | |
Isoleucine | 0.109mg | 0.22mg | |
Leucine | 0.214mg | 0.432mg | |
Lysine | 0.099mg | 0.161mg | |
Methionine | 0.058mg | 0.097mg | |
Phenylalanine | 0.133mg | 0.3mg | |
Valine | 0.151mg | 0.267mg | |
Histidine | 0.066mg | 0.147mg | |
Trans Fat | 0g | 0.002g | |
Saturated Fat | 0.26g | 0.077g | |
Monounsaturated Fat | 0.369g | 0.084g | |
Polyunsaturated fat | 0.366g | 0.243g | |
Omega-6 - Linoleic acid | 0.355g | ||
Omega-3 - ALA | 0.011g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet |
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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%
9%
Minerals Daily Need Coverage Score
32%
61%
Comparison summary
Which food is lower in Saturated Fat?
Wheat is lower in Saturated Fat (difference - 0.183g)
Which food is lower in glycemic index?
Wheat is lower in glycemic index (difference - 16)
Which food is cheaper?
Wheat is cheaper (difference - $1.6)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 2.83g)
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Brown rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)