Brown rice vs. Wheat gluten — In-Depth Nutrition Comparison
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How are brown rice and wheat gluten different?
- Brown rice is higher in vitamin B3, vitamin B1, vitamin B6, vitamin B5, and vitamin B2; however, wheat gluten is richer in selenium, iron, phosphorus, calcium, and copper.
- Daily need coverage for selenium for wheat gluten is 62% higher.
Rice, brown, long-grain, cooked and Vital wheat gluten are the varieties used in this article.
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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 more MagnesiumMagnesium | +56% |
| Contains less SodiumSodium | -86.2% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +4633.3% |
| Contains more PotassiumPotassium | +16.3% |
| Contains more IronIron | +828.6% |
| Contains more CopperCopper | +71.7% |
| Contains more ZincZinc | +19.7% |
| Contains more PhosphorusPhosphorus | +152.4% |
| Contains more SeleniumSelenium | +584.5% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
Protein:
75.16 g
Fats:
1.85 g
Carbs:
13.79 g
Water:
8.2 g
Other:
1 g
| Contains more CarbsCarbs | +85.5% |
| Contains more WaterWater | +757% |
| Contains more ProteinProtein | +2643.1% |
| Contains more FatsFats | +90.7% |
| Contains more OtherOther | +127.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
Saturated fat:
Sat. Fat
0.272 g
Monounsaturated fat:
Mono. Fat
0.156 g
Polyunsaturated fat:
Poly. Fat
0.81 g
| Contains more Mono. FatMonounsaturated fat | +136.5% |
| Contains more Poly. FatPolyunsaturated fat | +121.3% |
~equal in
Saturated fat
~0.272g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Protein | 2.74g | 75.16g | 145% |
| Selenium | 5.8µg | 39.7µg | 62% |
| Iron | 0.56mg | 5.2mg | 58% |
| Manganese | 0.974mg | 42% | |
| Phosphorus | 103mg | 260mg | 22% |
| Vitamin B3 | 2.561mg | 0mg | 16% |
| Vitamin B1 | 0.178mg | 0mg | 15% |
| Calcium | 3mg | 142mg | 14% |
| Calories | 123kcal | 370kcal | 12% |
| Starch | 24.79g | 10% | |
| Vitamin B6 | 0.123mg | 0mg | 9% |
| Vitamin B5 | 0.38mg | 0mg | 8% |
| Copper | 0.106mg | 0.182mg | 8% |
| Vitamin B2 | 0.069mg | 0mg | 5% |
| Fiber | 1.6g | 0.6g | 4% |
| Carbs | 25.58g | 13.79g | 4% |
| Polyunsaturated fat | 0.366g | 0.81g | 3% |
| Magnesium | 39mg | 25mg | 3% |
| Folate | 9µg | 0µg | 2% |
| Choline | 9.2mg | 2% | |
| Zinc | 0.71mg | 0.85mg | 1% |
| Vitamin E | 0.17mg | 0mg | 1% |
| Fats | 0.97g | 1.85g | 1% |
| Sodium | 4mg | 29mg | 1% |
| Monounsaturated fat | 0.369g | 0.156g | 1% |
| Net carbs | 23.98g | 13.19g | N/A |
| Potassium | 86mg | 100mg | 0% |
| Sugar | 0.24g | 0g | N/A |
| Vitamin K | 0.2µg | 0µg | 0% |
| Saturated fat | 0.26g | 0.272g | 0% |
| Tryptophan | 0.033mg | 0% | |
| Threonine | 0.095mg | 0% | |
| Isoleucine | 0.109mg | 0% | |
| Leucine | 0.214mg | 0% | |
| Lysine | 0.099mg | 0% | |
| Methionine | 0.058mg | 0% | |
| Phenylalanine | 0.133mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.066mg | 0% | |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
13%
0%
Minerals Daily Need Coverage Score
32%
68%
Comparison summary
Which food is lower in Sugar?
Wheat gluten is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Wheat gluten is lower in glycemic index (difference - 2)
Which food is cheaper?
Wheat gluten is cheaper (difference - $2)
Which food is richer in minerals?
Wheat gluten is relatively richer in minerals
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 25mg)
Which food is lower in Saturated fat?
Brown rice is lower in Saturated fat (difference - 0.012g)
Which food is richer in vitamins?
Brown rice is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)