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Wheat gluten vs. Brown rice — In-Depth Nutrition Comparison

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How are Wheat gluten and Brown rice different?

  • Wheat gluten is higher in Selenium, Iron, Phosphorus, Calcium, and Copper, however, Brown rice is richer in Vitamin B3, Vitamin B1, Vitamin B6, Vitamin B5, and Vitamin B2.
  • Daily need coverage for Selenium from Wheat gluten is 62% higher.
  • Wheat gluten contains 47 times more Calcium than Brown rice. While Wheat gluten contains 142mg of Calcium, Brown rice contains only 3mg.

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

Infographic

Wheat gluten vs Brown rice 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.
Contains more Calcium +4633.3%
Contains more Iron +828.6%
Contains more Phosphorus +152.4%
Contains more Potassium +16.3%
Contains more Zinc +19.7%
Contains more Copper +71.7%
Contains more Selenium +584.5%
Contains more Magnesium +56%
Contains less Sodium -86.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +4633.3%
Contains more Iron +828.6%
Contains more Phosphorus +152.4%
Contains more Potassium +16.3%
Contains more Zinc +19.7%
Contains more Copper +71.7%
Contains more Selenium +584.5%
Contains more Magnesium +56%
Contains less Sodium -86.2%

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 E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
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% 0% 0% 0% 0% 0% 0% 0% 0%
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%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +2643.1%
Contains more Fats +90.7%
Contains more Other +127.3%
Contains more Carbs +85.5%
Contains more Water +757%
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Protein +2643.1%
Contains more Fats +90.7%
Contains more Other +127.3%
Contains more Carbs +85.5%
Contains more Water +757%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +121.3%
Contains more Monounsaturated Fat +136.5%
Equal in Saturated Fat - 0.26
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains more Polyunsaturated fat +121.3%
Contains more Monounsaturated Fat +136.5%
Equal in Saturated Fat - 0.26

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat gluten Brown rice
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 Wheat gluten Brown rice Opinion
Net carbs 13.19g 23.98g Brown rice
Protein 75.16g 2.74g Wheat gluten
Fats 1.85g 0.97g Wheat gluten
Carbs 13.79g 25.58g Brown rice
Calories 370kcal 123kcal Wheat gluten
Starch 24.79g Brown rice
Sugar 0g 0.24g Wheat gluten
Fiber 0.6g 1.6g Brown rice
Calcium 142mg 3mg Wheat gluten
Iron 5.2mg 0.56mg Wheat gluten
Magnesium 25mg 39mg Brown rice
Phosphorus 260mg 103mg Wheat gluten
Potassium 100mg 86mg Wheat gluten
Sodium 29mg 4mg Brown rice
Zinc 0.85mg 0.71mg Wheat gluten
Copper 0.182mg 0.106mg Wheat gluten
Manganese 0.974mg Brown rice
Selenium 39.7µg 5.8µg Wheat gluten
Vitamin E 0mg 0.17mg Brown rice
Vitamin B1 0mg 0.178mg Brown rice
Vitamin B2 0mg 0.069mg Brown rice
Vitamin B3 0mg 2.561mg Brown rice
Vitamin B5 0mg 0.38mg Brown rice
Vitamin B6 0mg 0.123mg Brown rice
Folate 0µg 9µg Brown rice
Vitamin K 0µg 0.2µg Brown rice
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
Saturated Fat 0.272g 0.26g Brown rice
Monounsaturated Fat 0.156g 0.369g Brown rice
Polyunsaturated fat 0.81g 0.366g Wheat gluten
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
Wheat gluten Brown rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
0%
Wheat gluten
14%
Brown rice
Minerals Daily Need Coverage Score
68%
Wheat gluten
32%
Brown rice

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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.