Khorasan wheat vs. Brown rice — In-Depth Nutrition Comparison
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A recap on differences between khorasan wheat and brown rice
- 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.
- Khorasan wheat contains 7 times more fiber than brown rice. While khorasan wheat contains 11.1g of fiber, brown rice contains only 1.6g.
- The glycemic index of khorasan wheat is lower.
Food varieties used in this article are Wheat, KAMUT khorasan, uncooked and Rice, brown, long-grain, cooked.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more MagnesiumMagnesium | +233.3% |
Contains more CalciumCalcium | +633.3% |
Contains more PotassiumPotassium | +368.6% |
Contains more IronIron | +573.2% |
Contains more CopperCopper | +377.4% |
Contains more ZincZinc | +418.3% |
Contains more PhosphorusPhosphorus | +253.4% |
Contains more ManganeseManganese | +180.8% |
Contains more SeleniumSelenium | +1305.2% |
Contains less SodiumSodium | -20% |
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 AVitamin A | +∞% |
Contains more Vitamin EVitamin E | +258.8% |
Contains more Vitamin B1Vitamin B1 | +218% |
Contains more Vitamin B2Vitamin B2 | +166.7% |
Contains more Vitamin B3Vitamin B3 | +148.9% |
Contains more Vitamin B5Vitamin B5 | +149.7% |
Contains more Vitamin B6Vitamin B6 | +110.6% |
Contains more Vitamin KVitamin K | +800% |
Contains more CholineCholine | +180.4% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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DV% diff. |
Selenium | 81.5µg | 5.8µg | 138% |
Manganese | 2.735mg | 0.974mg | 77% |
Copper | 0.506mg | 0.106mg | 44% |
Iron | 3.77mg | 0.56mg | 40% |
Fiber | 11.1g | 1.6g | 38% |
Phosphorus | 364mg | 103mg | 37% |
Vitamin B1 | 0.566mg | 0.178mg | 32% |
Zinc | 3.68mg | 0.71mg | 27% |
Vitamin B3 | 6.375mg | 2.561mg | 24% |
Protein | 14.54g | 2.74g | 24% |
Magnesium | 130mg | 39mg | 22% |
Carbs | 70.58g | 25.58g | 15% |
Vitamin B5 | 0.949mg | 0.38mg | 11% |
Calories | 337kcal | 123kcal | 11% |
Starch | 52.41g | 24.79g | 11% |
Vitamin B6 | 0.259mg | 0.123mg | 10% |
Potassium | 403mg | 86mg | 9% |
Vitamin B2 | 0.184mg | 0.069mg | 9% |
Vitamin E | 0.61mg | 0.17mg | 3% |
Choline | 25.8mg | 9.2mg | 3% |
Polyunsaturated fat | 0.621g | 0.366g | 2% |
Calcium | 22mg | 3mg | 2% |
Fats | 2.13g | 0.97g | 2% |
Folate | 9µg | 2% | |
Vitamin K | 1.8µg | 0.2µg | 1% |
Net carbs | 59.48g | 23.98g | N/A |
Sugar | 7.84g | 0.24g | N/A |
Sodium | 5mg | 4mg | 0% |
Vitamin A | 1µg | 0µg | 0% |
Trans fat | 0.005g | 0g | N/A |
Saturated fat | 0.196g | 0.26g | 0% |
Monounsaturated fat | 0.213g | 0.369g | 0% |
Tryptophan | 0.13mg | 0.033mg | 0% |
Threonine | 0.442mg | 0.095mg | 0% |
Isoleucine | 0.566mg | 0.109mg | 0% |
Leucine | 1.112mg | 0.214mg | 0% |
Lysine | 0.416mg | 0.099mg | 0% |
Methionine | 0.251mg | 0.058mg | 0% |
Phenylalanine | 0.772mg | 0.133mg | 0% |
Valine | 0.687mg | 0.151mg | 0% |
Histidine | 0.379mg | 0.066mg | 0% |
Fructose | 0.11g | 0g | 0% |
Omega-3 - ALA | 0.048g | 0.011g | N/A |
Omega-6 - Linoleic acid | 0.355g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.54 g
Fats:
2.13 g
Carbs:
70.58 g
Water:
11.07 g
Other:
1.68 g
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
Contains more ProteinProtein | +430.7% |
Contains more FatsFats | +119.6% |
Contains more CarbsCarbs | +175.9% |
Contains more OtherOther | +281.8% |
Contains more WaterWater | +534.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.196 g
Monounsaturated fat:
Mono. Fat
0.213 g
Polyunsaturated fat:
Poly. Fat
0.621 g
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
Contains less Sat. FatSaturated fat | -24.6% |
Contains more Poly. FatPolyunsaturated fat | +69.7% |
Contains more Mono. FatMonounsaturated fat | +73.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
52.41 g
Sucrose:
0.55 g
Glucose:
0.62 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
6.56 g
Galactose:
0 g
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains more StarchStarch | +111.4% |
Contains more SucroseSucrose | +129.2% |
Contains more GlucoseGlucose | +∞% |
Contains more FructoseFructose | +∞% |
Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g