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Brown rice vs. Wheat — In-Depth Nutrition Comparison

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Summary of differences between brown rice and wheat

  • Brown rice has less selenium, manganese, phosphorus, copper, iron, zinc, vitamin B3, magnesium, vitamin B6, and vitamin B1 than wheat .
  • Wheat covers your daily need for selenium, 152% more than brown rice.
  • The glycemic index of brown rice is higher.

These are the specific foods used in this comparison Rice, brown, long-grain, cooked and Wheat, durum.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Wheat
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +269.2%
Contains more CalciumCalcium +1033.3%
Contains more PotassiumPotassium +401.2%
Contains more IronIron +528.6%
Contains more CopperCopper +421.7%
Contains more ZincZinc +485.9%
Contains more PhosphorusPhosphorus +393.2%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +209.2%
Contains more SeleniumSelenium +1441.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +135.4%
Contains more Vitamin B2Vitamin B2 +75.4%
Contains more Vitamin B3Vitamin B3 +163.1%
Contains more Vitamin B5Vitamin B5 +146.1%
Contains more Vitamin B6Vitamin B6 +240.7%
Contains more FolateFolate +377.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Wheat DV% diff.
Selenium 5.8µg 89.4µg 152%
Manganese 0.974mg 3.012mg 89%
Phosphorus 103mg 508mg 58%
Copper 0.106mg 0.553mg 50%
Iron 0.56mg 3.52mg 37%
Zinc 0.71mg 4.16mg 31%
Vitamin B3 2.561mg 6.738mg 26%
Magnesium 39mg 144mg 25%
Vitamin B6 0.123mg 0.419mg 23%
Protein 2.74g 13.68g 22%
Vitamin B1 0.178mg 0.419mg 20%
Carbs 25.58g 71.13g 15%
Calories 123kcal 339kcal 11%
Vitamin B5 0.38mg 0.935mg 11%
Starch 24.79g 10%
Potassium 86mg 431mg 10%
Folate 9µg 43µg 9%
Fiber 1.6g 6%
Polyunsaturated fat 0.366g 0.978g 4%
Vitamin B2 0.069mg 0.121mg 4%
Calcium 3mg 34mg 3%
Choline 9.2mg 2%
Fats 0.97g 2.47g 2%
Vitamin E 0.17mg 1%
Saturated fat 0.26g 0.454g 1%
Net carbs 23.98g 71.13g N/A
Sugar 0.24g N/A
Sodium 4mg 2mg 0%
Vitamin K 0.2µg 0%
Monounsaturated fat 0.369g 0.344g 0%
Tryptophan 0.033mg 0.176mg 0%
Threonine 0.095mg 0.366mg 0%
Isoleucine 0.109mg 0.533mg 0%
Leucine 0.214mg 0.934mg 0%
Lysine 0.099mg 0.303mg 0%
Methionine 0.058mg 0.221mg 0%
Phenylalanine 0.133mg 0.681mg 0%
Valine 0.151mg 0.594mg 0%
Histidine 0.066mg 0.322mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more WaterWater +542.3%
Contains more ProteinProtein +399.3%
Contains more FatsFats +154.6%
Contains more CarbsCarbs +178.1%
Contains more OtherOther +304.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -42.7%
Contains more Poly. FatPolyunsaturated fat +167.2%
~equal in Monounsaturated fat ~0.344g

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/169721/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.