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Brown rice vs Khorasan wheat - In-Depth Nutrition Comparison

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A recap on differences between Brown rice and Khorasan wheat

  • Khorasan wheat is higher than Brown rice in Selenium, Manganese, Copper, Iron, Fiber, Phosphorus, Vitamin B1, Zinc, Vitamin B3, and Magnesium.
  • Khorasan wheat covers your daily Selenium needs 138% more than Brown rice.

Food varieties used in this article are Rice, brown, long-grain, cooked and Wheat, KAMUT khorasan, uncooked.

Infographic

Brown rice vs Khorasan wheat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -20%
Contains more Iron +573.2%
Contains more Calcium +633.3%
Contains more Potassium +368.6%
Contains more Magnesium +233.3%
Contains more Copper +377.4%
Contains more Zinc +418.3%
Contains more Phosphorus +253.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 142% 7% 36% 93% 169% 101% 156% 1%
Contains less Sodium -20%
Contains more Iron +573.2%
Contains more Calcium +633.3%
Contains more Potassium +368.6%
Contains more Magnesium +233.3%
Contains more Copper +377.4%
Contains more Zinc +418.3%
Contains more Phosphorus +253.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin E +258.8%
Contains more Vitamin B1 +218%
Contains more Vitamin B2 +166.7%
Contains more Vitamin B3 +148.9%
Contains more Vitamin B5 +149.7%
Contains more Vitamin B6 +110.6%
Contains more Vitamin K +800%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 45% 16% 49% 23% 29% 0% 1% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 13% 0% 142% 43% 120% 57% 60% 0% 5% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +258.8%
Contains more Vitamin B1 +218%
Contains more Vitamin B2 +166.7%
Contains more Vitamin B3 +148.9%
Contains more Vitamin B5 +149.7%
Contains more Vitamin B6 +110.6%
Contains more Vitamin K +800%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Brown rice
36
Khorasan wheat
Mineral Summary Score
20
Brown rice
88
Khorasan wheat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
16%
Brown rice
87%
Khorasan wheat
Carbohydrates
26%
Brown rice
71%
Khorasan wheat
Fats
4%
Brown rice
10%
Khorasan wheat

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Brown rice Khorasan wheat
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Khorasan wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 0.064g)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 26)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $2)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food is richer in vitamins?
Khorasan wheat
Khorasan wheat is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 7.6g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 1mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Brown rice Khorasan wheat Opinion
Calories 123 337 Khorasan wheat
Protein 2.74 14.54 Khorasan wheat
Fats 0.97 2.13 Khorasan wheat
Vitamin C 0 0
Carbs 25.58 70.58 Khorasan wheat
Cholesterol 0 0
Vitamin D 0 Brown rice
Iron 0.56 3.77 Khorasan wheat
Calcium 3 22 Khorasan wheat
Potassium 86 403 Khorasan wheat
Magnesium 39 130 Khorasan wheat
Sugar 0.24 7.84 Brown rice
Fiber 1.6 11.1 Khorasan wheat
Copper 0.106 0.506 Khorasan wheat
Zinc 0.71 3.68 Khorasan wheat
Starch 24.79 52.41 Khorasan wheat
Phosphorus 103 364 Khorasan wheat
Sodium 4 5 Brown rice
Vitamin A 0 10 Khorasan wheat
Vitamin E 0.17 0.61 Khorasan wheat
Vitamin D 0 Brown rice
Vitamin B1 0.178 0.566 Khorasan wheat
Vitamin B2 0.069 0.184 Khorasan wheat
Vitamin B3 2.561 6.375 Khorasan wheat
Vitamin B5 0.38 0.949 Khorasan wheat
Vitamin B6 0.123 0.259 Khorasan wheat
Vitamin B12 0 Brown rice
Vitamin K 0.2 1.8 Khorasan wheat
Folate 9 Brown rice
Trans Fat 0 0.005 Brown rice
Saturated Fat 0.26 0.196 Khorasan wheat
Monounsaturated Fat 0.369 0.213 Brown rice
Polyunsaturated fat 0.366 0.621 Khorasan wheat
Tryptophan 0.033 0.13 Khorasan wheat
Threonine 0.095 0.442 Khorasan wheat
Isoleucine 0.109 0.566 Khorasan wheat
Leucine 0.214 1.112 Khorasan wheat
Lysine 0.099 0.416 Khorasan wheat
Methionine 0.058 0.251 Khorasan wheat
Phenylalanine 0.133 0.772 Khorasan wheat
Valine 0.151 0.687 Khorasan wheat
Histidine 0.066 0.379 Khorasan wheat
Fructose 0 0.11 Khorasan wheat

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.