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Wheat vs. Brown rice — In-Depth Nutrition Comparison

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What are the main differences between wheat and brown rice?

  • Wheat is richer in selenium, iron, copper, fiber, zinc, and phosphorus, while brown rice is higher in vitamin B1.
  • Wheat's daily need coverage for selenium is 47% higher.
  • Brown rice has 13 times less sugar than wheat. Wheat has 3.07g of sugar, while brown rice has 0.24g.
  • Brown rice has a higher glycemic index (66) than wheat (50).

We used Wheat, KAMUT khorasan, cooked and Rice, brown, long-grain, cooked types in this comparison.

Infographic

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.
Wheat
Wheat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
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 +23.1%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +90.7%
Contains more IronIron +214.3%
Contains more CopperCopper +95.3%
Contains more ZincZinc +159.2%
Contains more PhosphorusPhosphorus +42.7%
Contains more SeleniumSelenium +450%
Contains less SodiumSodium -50%
~equal in Manganese ~0.974mg

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
Wheat
2
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% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 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 +41.2%
Contains more FolateFolate +22.2%
Contains more Vitamin B1Vitamin B1 +87.4%
Contains more Vitamin B2Vitamin B2 +130%
Contains more Vitamin B3Vitamin B3 +11.1%
Contains more Vitamin B6Vitamin B6 +75.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Brown rice DV% diff.
Selenium 31.9µg 5.8µg 47%
Iron 1.76mg 0.56mg 15%
Copper 0.207mg 0.106mg 11%
Fiber 4.3g 1.6g 11%
Starch 24.79g 10%
Zinc 1.84mg 0.71mg 10%
Vitamin B5 0.38mg 8%
Vitamin B1 0.095mg 0.178mg 7%
Phosphorus 147mg 103mg 6%
Protein 5.71g 2.74g 6%
Vitamin B6 0.07mg 0.123mg 4%
Vitamin B2 0.03mg 0.069mg 3%
Potassium 164mg 86mg 2%
Magnesium 48mg 39mg 2%
Choline 9.2mg 2%
Manganese 1.03mg 0.974mg 2%
Vitamin B3 2.305mg 2.561mg 2%
Calcium 9mg 3mg 1%
Saturated fat 0.077g 0.26g 1%
Carbs 27.6g 25.58g 1%
Monounsaturated fat 0.084g 0.369g 1%
Folate 11µg 9µg 1%
Polyunsaturated fat 0.243g 0.366g 1%
Calories 132kcal 123kcal 0%
Fats 0.83g 0.97g 0%
Net carbs 23.3g 23.98g N/A
Sugar 3.07g 0.24g N/A
Sodium 8mg 4mg 0%
Vitamin E 0.24mg 0.17mg 0%
Vitamin K 0.2µg 0%
Trans fat 0.002g 0g N/A
Tryptophan 0.051mg 0.033mg 0%
Threonine 0.172mg 0.095mg 0%
Isoleucine 0.22mg 0.109mg 0%
Leucine 0.432mg 0.214mg 0%
Lysine 0.161mg 0.099mg 0%
Methionine 0.097mg 0.058mg 0%
Phenylalanine 0.3mg 0.133mg 0%
Valine 0.267mg 0.151mg 0%
Histidine 0.147mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 +108.4%
Contains more OtherOther +54.5%
Contains more FatsFats +16.9%
~equal in Carbs ~25.58g
~equal in Water ~70.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 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 -70.4%
Contains more Mono. FatMonounsaturated fat +339.3%
Contains more Poly. FatPolyunsaturated fat +50.6%

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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. 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.