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Wheat vs. Rice — Health Impact and Nutrition Comparison

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Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on May 19, 2023
Medically reviewed by Arpi Gasparyan Article author photo Arpi Gasparyan
Wheat
vs
Rice

Summary

Wheat is 2 times richer in protein and over 10 times richer in dietary fiber. Wheat is also considerably higher in most minerals.

White rice is higher in net carbs and lower in sodium.

Overall, wheat can be considered to be nutritionally superior to white rice.

Wheat or brown rice is the preferred choice for anyone concerned with the risk of cardiovascular disease, obesity, type 2 diabetes, and cancer.

Introduction

Rice and wheat are two of the most commonly used cereal grains in the world. Since ancient times, these grains have served as the main ingredients for staple dishes for numerous civilizations.

In this article, we will be looking at how these two compare in nutrition and what effects they have on the human body.

Classification

Rice and wheat, as all cereal grains, grow on grass species. Rice is the seed of a plant belonging to the Oryza genus and the sativa (Asian rice) or glaberrima (African rice) species.

Wheat, as a grass, belongs to the Triticum genus. Like rice, wheat also includes various species as part of the genus. The most common species of wheat is the common wheat or Triticum aestivum.

The aspect of classification that rice and wheat share is the family. Both of these grains are part of the Poaceae family, sharing it with other invaluable crops, such as corn, barley, and millet.

Wheat grains and brown rice are whole grains, while white rice is classified as a refined grain.

Appearance

Rice and wheat grains can be easily distinguishable from each other by appearance. Both rice and wheat grains have narrow oblong shapes; however, rice tends to be thinner. A wheat grain might also have an indentation along its length.

Wheat grains appear in light yellow or beige colors. Depending on its variety, rice can be white, brown, or red.

Taste and Use

The taste of rice can be different depending on several aspects, such as variety and cooking methods. Both have been described as having a mild to nutty taste. Wheat can, at times, have a bitter flavor.

The texture of wheat is more fibrous, while most rice has a finer consistency.

Rice is most often boiled and used as such in cooking.

While wheat can also be cooked, it is more commonly used to produce flour. Wheat flour is used in the making of numerous popular foods, such as bread, spaghetti and pasta, pastries, pizza, and much more.

Varieties and Types

Both rice and wheat are composed of thousands of different varieties that have been cultivated for hundreds of years.

Rice is commonly classified by its kernel size: long-grain rice, medium-grain rice, and short-grain rice.

Rice can also be classified by the degree of milling: rough rice (the whole grain rice), brown rice (the grain with the bran but the hull removed), and white rice (the rice grain with both the bran and the hull removed).

The Asian rice is often categorized into four major groups: indica, japonica, aromatic and glutinous.

Interestingly, the grain called wild rice does not actually belong to the rice species.

Wheat is frequently classified into six groups: hard red winter, hard red spring, soft red winter, soft white, hard white, and durum.

Depending on genetic traits, wheat can be diploid (einkorn), tetraploid (durum, emmer, Khorasan), and hexaploid (common wheat, spelt).

Nutrition

Depending on the variety of rice or wheat, the nutritional value of the grain can change. This section talks about the nutritional properties of cooked, enriched, long-grained white rice and cooked, khorasan Kamut wheat.

Macronutrients and Calories

Wheat is slightly denser in nutrients compared to white rice. Wheat contains about 65% water, while rice consists of 68% water.

The average serving size of both of these foods is one cup. One cup of rice weighs 158g, while a cup of wheat is a little heavier, weighing 172g.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
3
:
2
Rice
Contains more Protein +112.3%
Contains more Fats +196.4%
Contains more Other +61.9%
Equal in Carbs - 28.17
Equal in Water - 68.44
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +112.3%
Contains more Fats +196.4%
Contains more Other +61.9%
Equal in Carbs - 28.17
Equal in Water - 68.44

Calories

Rice and wheat are both high-calorie foods, providing similar number of calories. A hundred grams of rice contains 130 calories, while the same amount of wheat has 132 calories.

Protein and Fats

Wheat also contains notably higher amounts of both fats and proteins.

Wheat has over two times more protein when compared to white rice. Both wheat and rice contain some level of all essential amino acids. Wheat is higher in all of them, being particularly rich in tryptophan, histidine, and phenylalanine.

Wheat and rice are low in fats. Rice contains almost equal levels of all three types of fats: polyunsaturated fatty acids, monounsaturated fatty acids, and saturated fatty acids. Wheat, on the other hand, is richer in polyunsaturated and monounsaturated fats.

Both of these grains naturally do not contain cholesterol. 

Carbohydrates

Like most grains, wheat and rice are high in carbohydrates. This is mostly due to the large amounts of starch and dietary fiber.

Wheat grains are over 10 times richer in dietary fiber, while white rice is higher in net carbs.

Our "Carbs in Brown Rice" page provides detailed information about the net carb types and dietary fiber in brown rice.

Vitamins

Grains are a prominent source of most B group vitamins.

Wheat is richer in more vitamins. Wheat grains are 6 times higher in vitamin E and 2 times higher in vitamin B2. 

Wheat is also higher in vitamin B3 and vitamin A.

On the other hand, enriched white rice is about 5 times richer in folate or vitamin B9. Rice also contains more vitamins B1 and B6 compared to wheat.

Wheat and rice are both completely absent in vitamin D, vitamin K, vitamin C, and vitamin B12.

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.
Wheat
4
:
7
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin B2 +130.8%
Contains more Vitamin B3 +56.2%
Contains more Vitamin B1 +71.6%
Contains more Vitamin B6 +32.9%
Contains more Folate +427.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 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% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin B2 +130.8%
Contains more Vitamin B3 +56.2%
Contains more Vitamin B1 +71.6%
Contains more Vitamin B6 +32.9%
Contains more Folate +427.3%

Minerals

Wheat is the absolute clear winner in this section, being significantly richer in most minerals: iron, copper, potassium, phosphorus, magnesium, manganese, zinc, and selenium. 

Wheat is 4 times richer in magnesium and potassium, 3 times richer in phosphorus, zinc, and copper.

Wheat also contains twice the amount of sodium rice does.

Rice is only slightly higher in calcium.

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.
Wheat
8
:
2
Rice
Contains more Iron +46.7%
Contains more Magnesium +300%
Contains more Phosphorus +241.9%
Contains more Potassium +368.6%
Contains more Zinc +275.5%
Contains more Copper +200%
Contains more Manganese +118.2%
Contains more Selenium +325.3%
Contains more Calcium +11.1%
Contains less Sodium -87.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Iron +46.7%
Contains more Magnesium +300%
Contains more Phosphorus +241.9%
Contains more Potassium +368.6%
Contains more Zinc +275.5%
Contains more Copper +200%
Contains more Manganese +118.2%
Contains more Selenium +325.3%
Contains more Calcium +11.1%
Contains less Sodium -87.5%

Glycemic Index

The glycemic index of grains differs depending on variety, the content of dietary fiber, and cooking method.

According to The International Tables of Glycemic Indices, boiled white, arborio risotto rice has a glycemic index of 69±7. However, the mean of five different studies makes the glycemic index of boiled white rice 72±8. Boiled long-grained rice has a lower glycemic index of 60±3. The glycemic index of white basmati rice is 57±4 (1).

Based on the mean of three studies, the glycemic index of whole kernels of wheat has been calculated to be 45. The glycemic index of precooked and cooked durum wheat falls in the range of 50±5 (1).

Overall, the glycemic index of white rice tends to fall in the medium or high category, while wheat has a low glycemic index.

The glycemic loads of brown rice and white rice are 32 and 26, respectively. 

Insulin Index

The insulin index of white rice is 79, whereas brown rice has a lower insulin index of 62.  Basmati and Jasmine rice have insulin index values of 57 and 76, respectively.

The insulin index of white bread made from wheat flour is 100.

To find out how glycemic and insulin indices differ, you can visit our “Glycemic Index vs. Insulin Index” page.

Acidity

Rice grains are slightly acidic. The pH value for rice can vary depending on the variety, but it tends to stay within the range of 6 to 7. White rice has a pH value of 6 to 6.7, while the pH of brown rice falls between 6.2 to 6.7 (2).

Wheat is slightly more acidic. The pH of whole wheat is 5.8 (3).

An alternative method of measuring acidity is calculating the potential renal acid load or the PRAL, which demonstrates how much acid or base the given food produces inside the body.

The PRAL values for wheat and rice have been calculated to be 12.3 and 1.7, respectively. This means both foods are acidic, but wheat is more acid-forming.

Weight Loss & Diets

Rice and wheat are nutritious but also high in calories. However, there is no need to remove these foods from weight loss diets completely, as they are rich in proteins, vitamins, minerals, and low in fats.

One study has focused on rice intake and the development of obesity factors and found no association between the two (4).

However, a different study has concluded that high consumption of white rice, but not brown or multigrain rice, is correlated with body weight gain (5). On the other hand, brown rice consumption may help decrease body weight parameters (6).

In general, high whole-grain rice consumption, such as whole-grain wheat and brown rice, has been significantly inversely associated with body mass index and body weight in observational studies (7).

Based on available evidence, it has been concluded that whole wheat consumption is not linked to the increased prevalence of obesity in the general population (8).

Health Impact

We saw that whole wheat has an overall nutritional superiority over refined grains. In this section, we will discuss how these two grains negatively or positively affect human health.

Health Benefits

Cardiovascular Health

One study has concluded that high consumption of white or brown rice has not been associated with an increased risk of cardiovascular disease or coronary artery disease (9).

In contrast to the previous statement, one study has found a significant association between white rice consumption and risk factors for cardiovascular disease. However, these correlations between refined rice intake and cardiovascular mortality have not been consistent (10).

The inclusion of regular wheat or whole-grain product consumption in a diet has been shown to reduce the risk of coronary heart disease, cardiovascular disease, and all-cause mortality (11).

Whole-grain consumption may also lower blood cholesterol and blood pressure (12).

Diabetes

Wheat grains have a low glycemic index. A high intake of whole grains has also been correlated with a decreased risk of type 2 diabetes (11).

Substitution of wheat or brown rice for white rice can lower the risk of developing diabetes (13).

Regular whole-grain consumption is recommended to lower diabetes risk, as it can improve blood glucose regulation, postprandial hyperinsulinemia, and insulin resistance and have a beneficial effect on body weight (14).

Cancer

Levels of arsenic content found in rice have been a concern for researchers. However, studies have found no correlation between rice intake and the risk of developing cancer (15).

Furthermore, a multigrain rice diet has been associated with a decreased risk of breast cancer (16).

By-products of rice have also been researched to act as chemoprotective dietary agents (17).

Regular intake of whole-grain products has been studied to decrease the risk of colorectal, gastric, endometrial, and breast cancers (18, 19).

Scientists recommend a daily intake of 90g of whole-grain foods, less than the average serving size, for this chemoprotective effect (20).

Digestive Health

Whole-grain wheat and brown rice are fiber-rich and may improve constipation, whereas refined white rice and wheat may improve diarrhea.

 Whole grains consumption may also beneficially affect and reduce the risk of hemorrhoids, diverticular disease, inflammatory bowel disease, and IBS (21, 22).

Downsides and Risks

Cardiovascular Health

As mentioned previously, some researchers have found a higher intake of refined grains, such as white rice, to be associated with higher mortality and major cardiovascular disease events (23).

Diabetes

Regular high consumption of white rice may lead to an increased risk of developing type 2 diabetes. This association was stronger in South Asian countries (24).

Reducing white rice intake and adding more whole grains, vegetables and fruits, legumes, and nuts can be recommended to people trying to reduce the risk of diabetes (25).

Arsenic Concerns

The association between the increased risk of rice consumption and cardiovascular disease and type 2 diabetes may be due to the higher-than-normal levels of inorganic arsenic found in rice.

This problem might affect children in particular, as arsenic has been associated with neurocognitive defects in children (26).

Digestive Health

Whole grains, such as brown rice and whole-grain wheat, should be avoided during inflammatory bowel disease flare-ups and IBS-D.

Wheat or wheat products are not recommended overall during IBS as they are high in FODMAPs and may worsen IBS symptoms.

Celiac Disease & Type 1 Diabetes

Gluten is a group of proteins found in grains, such as wheat and rye, and their products. A small part of the population might have adverse reactions to gluten consumption. In these individuals, gluten might trigger celiac disease and non-celiac gluten sensitivity.

However, these proteins are harmless for people who do not have gluten intolerance.

Type 1 diabetes and celiac disease often occur together, and according to a study, people with type 1 diabetes may also benefit from a gluten-free diet (27).

Rice does not contain proteins from the gluten family.

Video Summary

Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: May 19, 2023
Medically reviewed by Arpi Gasparyan

Infographic

Wheat vs Rice infographic
Infographic link

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
1
:
1
Rice
Contains more Polyunsaturated fat +219.7%
Equal in Saturated Fat - 0.077
Equal in Monounsaturated Fat - 0.088
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Polyunsaturated fat +219.7%
Equal in Saturated Fat - 0.077
Equal in Monounsaturated Fat - 0.088

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Rice
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Saturated Fat Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Rice Opinion
Net carbs 23.3g 27.77g Rice
Protein 5.71g 2.69g Wheat
Fats 0.83g 0.28g Wheat
Carbs 27.6g 28.17g Rice
Calories 132kcal 130kcal Wheat
Sugar 3.07g 0.05g Rice
Fiber 4.3g 0.4g Wheat
Calcium 9mg 10mg Rice
Iron 1.76mg 1.2mg Wheat
Magnesium 48mg 12mg Wheat
Phosphorus 147mg 43mg Wheat
Potassium 164mg 35mg Wheat
Sodium 8mg 1mg Rice
Zinc 1.84mg 0.49mg Wheat
Copper 0.207mg 0.069mg Wheat
Manganese 1.03mg 0.472mg Wheat
Selenium 31.9µg 7.5µg Wheat
Vitamin A 4IU 0IU Wheat
Vitamin E 0.24mg 0.04mg Wheat
Vitamin B1 0.095mg 0.163mg Rice
Vitamin B2 0.03mg 0.013mg Wheat
Vitamin B3 2.305mg 1.476mg Wheat
Vitamin B5 0.39mg Rice
Vitamin B6 0.07mg 0.093mg Rice
Folate 11µg 58µg Rice
Tryptophan 0.051mg 0.031mg Wheat
Threonine 0.172mg 0.096mg Wheat
Isoleucine 0.22mg 0.116mg Wheat
Leucine 0.432mg 0.222mg Wheat
Lysine 0.161mg 0.097mg Wheat
Methionine 0.097mg 0.063mg Wheat
Phenylalanine 0.3mg 0.144mg Wheat
Valine 0.267mg 0.164mg Wheat
Histidine 0.147mg 0.063mg Wheat
Trans Fat 0.002g Rice
Saturated Fat 0.077g 0.077g
Monounsaturated Fat 0.084g 0.088g Rice
Polyunsaturated fat 0.243g 0.076g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
9%
Wheat
13%
Rice
Minerals Daily Need Coverage Score
61%
Wheat
22%
Rice

Comparison summary

Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 10)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.6)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 3.02g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 7mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.077 g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.