Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Brown rice
  5. Compare
  6. Brown rice vs. Wheat

Brown rice vs. Wheat — In-Depth Nutrition Comparison

Compare

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 of Selenium 152% more than Brown rice.

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.
Brown rice
Brown rice
0
:
10
Wheat
Wheat
Contains more Calcium +1033.3%
Contains more Iron +528.6%
Contains more Magnesium +269.2%
Contains more Phosphorus +393.2%
Contains more Potassium +401.2%
Contains less Sodium -50%
Contains more Zinc +485.9%
Contains more Copper +421.7%
Contains more Manganese +209.2%
Contains more Selenium +1441.4%
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 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Contains more Calcium +1033.3%
Contains more Iron +528.6%
Contains more Magnesium +269.2%
Contains more Phosphorus +393.2%
Contains more Potassium +401.2%
Contains less Sodium -50%
Contains more Zinc +485.9%
Contains more Copper +421.7%
Contains more Manganese +209.2%
Contains more Selenium +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.
Brown rice
Brown rice
2
:
6
Wheat
Wheat
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 Folate +377.8%
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 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
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 Folate +377.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
1
:
4
Wheat
Wheat
Contains more Water +542.3%
Contains more Protein +399.3%
Contains more Fats +154.6%
Contains more Carbs +178.1%
Contains more Other +304.5%
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
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 Water +542.3%
Contains more Protein +399.3%
Contains more Fats +154.6%
Contains more Carbs +178.1%
Contains more Other +304.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
2
:
1
Wheat
Wheat
Contains less Saturated Fat -42.7%
Contains more Polyunsaturated fat +167.2%
Equal in Monounsaturated Fat - 0.344
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains less Saturated Fat -42.7%
Contains more Polyunsaturated fat +167.2%
Equal in Monounsaturated Fat - 0.344

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 Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Brown rice Wheat Opinion
Net carbs 23.98g 71.13g Wheat
Protein 2.74g 13.68g Wheat
Fats 0.97g 2.47g Wheat
Carbs 25.58g 71.13g Wheat
Calories 123kcal 339kcal Wheat
Starch 24.79g Brown rice
Sugar 0.24g Wheat
Fiber 1.6g Brown rice
Calcium 3mg 34mg Wheat
Iron 0.56mg 3.52mg Wheat
Magnesium 39mg 144mg Wheat
Phosphorus 103mg 508mg Wheat
Potassium 86mg 431mg Wheat
Sodium 4mg 2mg Wheat
Zinc 0.71mg 4.16mg Wheat
Copper 0.106mg 0.553mg Wheat
Manganese 0.974mg 3.012mg Wheat
Selenium 5.8µg 89.4µg Wheat
Vitamin E 0.17mg Brown rice
Vitamin B1 0.178mg 0.419mg Wheat
Vitamin B2 0.069mg 0.121mg Wheat
Vitamin B3 2.561mg 6.738mg Wheat
Vitamin B5 0.38mg 0.935mg Wheat
Vitamin B6 0.123mg 0.419mg Wheat
Folate 9µg 43µg Wheat
Vitamin K 0.2µg Brown rice
Tryptophan 0.033mg 0.176mg Wheat
Threonine 0.095mg 0.366mg Wheat
Isoleucine 0.109mg 0.533mg Wheat
Leucine 0.214mg 0.934mg Wheat
Lysine 0.099mg 0.303mg Wheat
Methionine 0.058mg 0.221mg Wheat
Phenylalanine 0.133mg 0.681mg Wheat
Valine 0.151mg 0.594mg Wheat
Histidine 0.066mg 0.322mg Wheat
Saturated Fat 0.26g 0.454g Brown rice
Monounsaturated Fat 0.369g 0.344g Brown rice
Polyunsaturated fat 0.366g 0.978g Wheat
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

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
37%
Wheat
Minerals Daily Need Coverage Score
32%
Brown rice
168%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (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 - 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 richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
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)

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.