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

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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
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%

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

All nutrients comparison - raw data values

Nutrient Brown rice Khorasan wheat Opinion
Net carbs 23.98g 59.48g Khorasan wheat
Protein 2.74g 14.54g Khorasan wheat
Fats 0.97g 2.13g Khorasan wheat
Carbs 25.58g 70.58g Khorasan wheat
Calories 123kcal 337kcal Khorasan wheat
Starch 24.79g 52.41g Khorasan wheat
Fructose 0g 0.11g Khorasan wheat
Sugar 0.24g 7.84g Brown rice
Fiber 1.6g 11.1g Khorasan wheat
Calcium 3mg 22mg Khorasan wheat
Iron 0.56mg 3.77mg Khorasan wheat
Magnesium 39mg 130mg Khorasan wheat
Phosphorus 103mg 364mg Khorasan wheat
Potassium 86mg 403mg Khorasan wheat
Sodium 4mg 5mg Brown rice
Zinc 0.71mg 3.68mg Khorasan wheat
Copper 0.106mg 0.506mg Khorasan wheat
Vitamin A 0IU 10IU Khorasan wheat
Vitamin E 0.17mg 0.61mg Khorasan wheat
Vitamin D 0IU IU Brown rice
Vitamin D 0µg µg Brown rice
Vitamin C 0mg 0mg
Vitamin B1 0.178mg 0.566mg Khorasan wheat
Vitamin B2 0.069mg 0.184mg Khorasan wheat
Vitamin B3 2.561mg 6.375mg Khorasan wheat
Vitamin B5 0.38mg 0.949mg Khorasan wheat
Vitamin B6 0.123mg 0.259mg Khorasan wheat
Folate 9µg µg Brown rice
Vitamin B12 0µg µg Brown rice
Vitamin K 0.2µg 1.8µg Khorasan wheat
Tryptophan 0.033mg 0.13mg Khorasan wheat
Threonine 0.095mg 0.442mg Khorasan wheat
Isoleucine 0.109mg 0.566mg Khorasan wheat
Leucine 0.214mg 1.112mg Khorasan wheat
Lysine 0.099mg 0.416mg Khorasan wheat
Methionine 0.058mg 0.251mg Khorasan wheat
Phenylalanine 0.133mg 0.772mg Khorasan wheat
Valine 0.151mg 0.687mg Khorasan wheat
Histidine 0.066mg 0.379mg Khorasan wheat
Cholesterol 0mg 0mg
Trans Fat 0g 0.005g Brown rice
Saturated Fat 0.26g 0.196g Khorasan wheat
Monounsaturated Fat 0.369g 0.213g Brown rice
Polyunsaturated fat 0.366g 0.621g Khorasan wheat

Which food is preferable for your diet?

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

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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

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)

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.