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  6. Khorasan wheat vs. Brown rice

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" 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
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 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.
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% 0.6% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
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 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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 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 +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
19% 21% 60%
Saturated Fat: Sat. Fat 0.196 g
Monounsaturated Fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 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 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
87% 11%
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
99%
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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 337kcal 123kcal Khorasan wheat
Protein 14.54g 2.74g Khorasan wheat
Fats 2.13g 0.97g Khorasan wheat
Net carbs 59.48g 23.98g Khorasan wheat
Carbs 70.58g 25.58g Khorasan wheat
Magnesium 130mg 39mg Khorasan wheat
Calcium 22mg 3mg Khorasan wheat
Potassium 403mg 86mg Khorasan wheat
Iron 3.77mg 0.56mg Khorasan wheat
Sugar 7.84g 0.24g Brown rice
Fiber 11.1g 1.6g Khorasan wheat
Copper 0.506mg 0.106mg Khorasan wheat
Zinc 3.68mg 0.71mg Khorasan wheat
Starch 52.41g 24.79g Khorasan wheat
Phosphorus 364mg 103mg Khorasan wheat
Sodium 5mg 4mg Brown rice
Vitamin A 10IU 0IU Khorasan wheat
Vitamin A 1µg 0µg Khorasan wheat
Vitamin E 0.61mg 0.17mg Khorasan wheat
Manganese 2.735mg 0.974mg Khorasan wheat
Selenium 81.5µg 5.8µg Khorasan wheat
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
Vitamin K 1.8µg 0.2µg Khorasan wheat
Folate 9µg Brown rice
Trans Fat 0.005g 0g Brown rice
Choline 25.8mg 9.2mg Khorasan wheat
Saturated Fat 0.196g 0.26g Khorasan wheat
Monounsaturated Fat 0.213g 0.369g Brown rice
Polyunsaturated fat 0.621g 0.366g 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
Fructose 0.11g 0g Khorasan wheat
Omega-3 - ALA 0.048g 0.011g Khorasan wheat
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan wheat Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
Khorasan wheat
13%
Brown rice
Minerals Daily Need Coverage Score
150%
Khorasan wheat
32%
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

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. 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.