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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 is lower in sugar.
  • 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
3
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% 0.24% 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 AVitamin A +∞%
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 D ~0µg
~equal in Vitamin B12 ~0µg

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%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
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
8%
Wheat
13%
Brown rice
Minerals Daily Need Coverage Score
61%
Wheat
32%
Brown rice

Comparison summary

Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.183g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 16)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.6)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 2.83g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
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. 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.