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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.

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

Infographic

Khorasan wheat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Contains less Sodium -20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 142% 93% 156% 36% 1% 101% 169%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
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%
Contains less Sodium -20%

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 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
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 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.
Khorasan wheat Brown rice
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 Khorasan wheat Brown rice Opinion
Net carbs 59.48g 23.98g Khorasan wheat
Protein 14.54g 2.74g Khorasan wheat
Fats 2.13g 0.97g Khorasan wheat
Carbs 70.58g 25.58g Khorasan wheat
Calories 337kcal 123kcal Khorasan wheat
Starch 52.41g 24.79g Khorasan wheat
Fructose 0.11g 0g Khorasan wheat
Sugar 7.84g 0.24g Brown rice
Fiber 11.1g 1.6g Khorasan wheat
Calcium 22mg 3mg Khorasan wheat
Iron 3.77mg 0.56mg Khorasan wheat
Magnesium 130mg 39mg Khorasan wheat
Phosphorus 364mg 103mg Khorasan wheat
Potassium 403mg 86mg Khorasan wheat
Sodium 5mg 4mg Brown rice
Zinc 3.68mg 0.71mg Khorasan wheat
Copper 0.506mg 0.106mg Khorasan wheat
Vitamin A 10IU 0IU Khorasan wheat
Vitamin E 0.61mg 0.17mg Khorasan wheat
Vitamin D IU 0IU Brown rice
Vitamin D µg 0µg Brown rice
Vitamin C 0mg 0mg
Vitamin B1 0.566mg 0.178mg Khorasan wheat
Vitamin B2 0.184mg 0.069mg Khorasan wheat
Vitamin B3 6.375mg 2.561mg Khorasan wheat
Vitamin B5 0.949mg 0.38mg Khorasan wheat
Vitamin B6 0.259mg 0.123mg Khorasan wheat
Folate µg 9µg Brown rice
Vitamin B12 µg 0µg Brown rice
Vitamin K 1.8µg 0.2µg Khorasan wheat
Tryptophan 0.13mg 0.033mg Khorasan wheat
Threonine 0.442mg 0.095mg Khorasan wheat
Isoleucine 0.566mg 0.109mg Khorasan wheat
Leucine 1.112mg 0.214mg Khorasan wheat
Lysine 0.416mg 0.099mg Khorasan wheat
Methionine 0.251mg 0.058mg Khorasan wheat
Phenylalanine 0.772mg 0.133mg Khorasan wheat
Valine 0.687mg 0.151mg Khorasan wheat
Histidine 0.379mg 0.066mg Khorasan wheat
Cholesterol 0mg 0mg
Trans Fat 0.005g 0g Brown rice
Saturated Fat 0.196g 0.26g Khorasan wheat
Monounsaturated Fat 0.213g 0.369g Brown rice
Polyunsaturated fat 0.621g 0.366g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan wheat Brown rice
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
36
Khorasan wheat
14
Brown rice
Mineral Summary Score
88
Khorasan wheat
20
Brown rice

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
87%
Khorasan wheat
16%
Brown rice
Carbohydrates
71%
Khorasan wheat
26%
Brown rice
Fats
10%
Khorasan wheat
4%
Brown rice

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.