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  6. Brown rice vs. Wheat gluten

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 from Wheat gluten is 62% higher.

Rice, brown, long-grain, cooked and Vital wheat gluten are the varieties used in this article.

Infographic

Brown rice vs Wheat gluten 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
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.
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% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
75% 2% 14% 8%
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
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
22% 13% 65%
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.
Brown rice Wheat gluten
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Brown rice Wheat gluten Opinion
Calories 123kcal 370kcal Wheat gluten
Protein 2.74g 75.16g Wheat gluten
Fats 0.97g 1.85g Wheat gluten
Net carbs 23.98g 13.19g Brown rice
Carbs 25.58g 13.79g Brown rice
Magnesium 39mg 25mg Brown rice
Calcium 3mg 142mg Wheat gluten
Potassium 86mg 100mg Wheat gluten
Iron 0.56mg 5.2mg Wheat gluten
Sugar 0.24g 0g Wheat gluten
Fiber 1.6g 0.6g Brown rice
Copper 0.106mg 0.182mg Wheat gluten
Zinc 0.71mg 0.85mg Wheat gluten
Starch 24.79g Brown rice
Phosphorus 103mg 260mg Wheat gluten
Sodium 4mg 29mg Brown rice
Vitamin E 0.17mg 0mg Brown rice
Manganese 0.974mg Brown rice
Selenium 5.8µg 39.7µg Wheat gluten
Vitamin B1 0.178mg 0mg Brown rice
Vitamin B2 0.069mg 0mg Brown rice
Vitamin B3 2.561mg 0mg Brown rice
Vitamin B5 0.38mg 0mg Brown rice
Vitamin B6 0.123mg 0mg Brown rice
Vitamin K 0.2µg 0µg Brown rice
Folate 9µg 0µg Brown rice
Choline 9.2mg Brown rice
Saturated Fat 0.26g 0.272g Brown rice
Monounsaturated Fat 0.369g 0.156g Brown rice
Polyunsaturated fat 0.366g 0.81g Wheat gluten
Tryptophan 0.033mg Brown rice
Threonine 0.095mg Brown rice
Isoleucine 0.109mg Brown rice
Leucine 0.214mg Brown rice
Lysine 0.099mg Brown rice
Methionine 0.058mg Brown rice
Phenylalanine 0.133mg Brown rice
Valine 0.151mg Brown rice
Histidine 0.066mg Brown rice
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Wheat gluten
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
13%
Brown rice
0%
Wheat gluten
Minerals Daily Need Coverage Score
32%
Brown rice
68%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Wheat gluten
Wheat gluten is lower in glycemic index (difference - 2)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $2)
Which food is richer in minerals?
Wheat gluten
Wheat gluten is relatively richer in minerals
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.012g)
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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.