Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Wheat gluten
  5. Compare
  6. Wheat gluten vs. Brown rice

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

Compare

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.
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%
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%
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%
Contains more MagnesiumMagnesium +56%
Contains less SodiumSodium -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.
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%
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%
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 +∞%
~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
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 ProteinProtein +2643.1%
Contains more FatsFats +90.7%
Contains more OtherOther +127.3%
Contains more CarbsCarbs +85.5%
Contains more WaterWater +757%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 13% 65%
Saturated Fat: Sat. Fat 0.272 g
Monounsaturated Fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Poly. FatPolyunsaturated fat +121.3%
Contains more Mono. FatMonounsaturated Fat +136.5%
~equal in Saturated Fat ~0.26g

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
Calories 370kcal 123kcal Wheat gluten
Protein 75.16g 2.74g Wheat gluten
Fats 1.85g 0.97g Wheat gluten
Net carbs 13.19g 23.98g Brown rice
Carbs 13.79g 25.58g Brown rice
Magnesium 25mg 39mg Brown rice
Calcium 142mg 3mg Wheat gluten
Potassium 100mg 86mg Wheat gluten
Iron 5.2mg 0.56mg Wheat gluten
Sugar 0g 0.24g Wheat gluten
Fiber 0.6g 1.6g Brown rice
Copper 0.182mg 0.106mg Wheat gluten
Zinc 0.85mg 0.71mg Wheat gluten
Starch 24.79g Brown rice
Phosphorus 260mg 103mg Wheat gluten
Sodium 29mg 4mg Brown rice
Vitamin E 0mg 0.17mg Brown rice
Manganese 0.974mg Brown rice
Selenium 39.7µg 5.8µg Wheat gluten
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
Vitamin K 0µg 0.2µg Brown rice
Folate 0µg 9µg Brown rice
Choline 9.2mg 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
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
Wheat gluten Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Wheat gluten
Wheat gluten vs Tempeh
Tempeh
Wheat gluten
Wheat gluten vs Tofu
Tofu
Wheat gluten
Wheat gluten vs Soybean raw
Soybean raw
Brown rice
Brown rice vs Rice
Rice
Brown rice
Brown rice vs Wheat
Wheat
Brown rice
Brown rice vs Arborio rice
Arborio rice

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
13%
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.