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Wheat vs Brown rice - In-Depth Nutrition Comparison

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Summary of differences between Wheat and Brown rice

  • Brown rice has less Selenium, Manganese, Phosphorus, Copper, Iron, Zinc, Vitamin B3, Magnesium, Vitamin B6, and Vitamin B1 than Wheat.
  • Wheat covers your daily need of Selenium 152% more than Brown rice.
  • Wheat has 6 times more Iron than Brown rice. While Wheat has 3.52mg of Iron, Brown rice has only 0.56mg.

These are the specific foods used in this comparison Wheat, durum and Rice, brown, long-grain, cooked.

Infographic

Wheat vs Brown rice infographic
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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 Iron +528.6%
Contains more Calcium +1033.3%
Contains more Potassium +401.2%
Contains more Magnesium +269.2%
Contains more Copper +421.7%
Contains more Zinc +485.9%
Contains more Phosphorus +393.2%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Contains more Iron +528.6%
Contains more Calcium +1033.3%
Contains more Potassium +401.2%
Contains more Magnesium +269.2%
Contains more Copper +421.7%
Contains more Zinc +485.9%
Contains more Phosphorus +393.2%
Contains less Sodium -50%

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
Wheat
6
:
Contains more Vitamin B1 +135.4%
Contains more Vitamin B2 +75.4%
Contains more Vitamin B3 +163.1%
Contains more Vitamin B5 +146.1%
Contains more Vitamin B6 +240.7%
Contains more Folate +377.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 45% 16% 49% 23% 29% 0% 1% 7%
Contains more Vitamin B1 +135.4%
Contains more Vitamin B2 +75.4%
Contains more Vitamin B3 +163.1%
Contains more Vitamin B5 +146.1%
Contains more Vitamin B6 +240.7%
Contains more Folate +377.8%

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
37
Wheat
14
Brown rice
Mineral Summary Score
100
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
82%
Wheat
16%
Brown rice
Carbohydrates
71%
Wheat
26%
Brown rice
Fats
11%
Wheat
4%
Brown rice

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.
Wheat Brown rice
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

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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Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 2mg)
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 richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.194g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Wheat Brown rice Opinion
Calories 339 123 Wheat
Protein 13.68 2.74 Wheat
Fats 2.47 0.97 Wheat
Vitamin C 0 0
Carbs 71.13 25.58 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 3.52 0.56 Wheat
Calcium 34 3 Wheat
Potassium 431 86 Wheat
Magnesium 144 39 Wheat
Sugar 0.24 Wheat
Fiber 1.6 Brown rice
Copper 0.553 0.106 Wheat
Zinc 4.16 0.71 Wheat
Starch 24.79 Brown rice
Phosphorus 508 103 Wheat
Sodium 2 4 Wheat
Vitamin A 0 0
Vitamin E 0.17 Brown rice
Vitamin D 0 0
Vitamin B1 0.419 0.178 Wheat
Vitamin B2 0.121 0.069 Wheat
Vitamin B3 6.738 2.561 Wheat
Vitamin B5 0.935 0.38 Wheat
Vitamin B6 0.419 0.123 Wheat
Vitamin B12 0 0
Vitamin K 0.2 Brown rice
Folate 43 9 Wheat
Trans Fat 0 Wheat
Saturated Fat 0.454 0.26 Brown rice
Monounsaturated Fat 0.344 0.369 Brown rice
Polyunsaturated fat 0.978 0.366 Wheat
Tryptophan 0.176 0.033 Wheat
Threonine 0.366 0.095 Wheat
Isoleucine 0.533 0.109 Wheat
Leucine 0.934 0.214 Wheat
Lysine 0.303 0.099 Wheat
Methionine 0.221 0.058 Wheat
Phenylalanine 0.681 0.133 Wheat
Valine 0.594 0.151 Wheat
Histidine 0.322 0.066 Wheat
Fructose 0 Brown rice

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.