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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 the differences between khorasan wheat and brown rice

  • Khorasan wheat is higher than brown rice in selenium, manganese, copper, iron, fiber, phosphorus, vitamin B1, protein, zinc, and vitamin B3.
  • 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.
  • The glycemic index of khorasan wheat is lower.

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 12% 142% 42% 120% 57% 60% 0% 4.5% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 3.4% 45% 16% 48% 23% 28% 0% 0.5% 6.8%
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 FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Khorasan wheat Brown rice DV% diff.
Selenium 81.5µg 5.8µg 138%
Manganese 2.735mg 0.974mg 77%
Copper 0.506mg 0.106mg 44%
Iron 3.77mg 0.56mg 40%
Fiber 11.1g 1.6g 38%
Phosphorus 364mg 103mg 37%
Vitamin B1 0.566mg 0.178mg 32%
Zinc 3.68mg 0.71mg 27%
Protein 14.54g 2.74g 24%
Vitamin B3 6.375mg 2.561mg 24%
Magnesium 130mg 39mg 22%
Carbs 70.58g 25.58g 15%
Calories 337kcal 123kcal 11%
Starch 52.41g 24.79g 11%
Vitamin B5 0.949mg 0.38mg 11%
Vitamin B6 0.259mg 0.123mg 10%
Potassium 403mg 86mg 9%
Vitamin B2 0.184mg 0.069mg 9%
Vitamin E 0.61mg 0.17mg 3%
Choline 25.8mg 9.2mg 3%
Fats 2.13g 0.97g 2%
Calcium 22mg 3mg 2%
Folate 9µg 2%
Polyunsaturated fat 0.621g 0.366g 2%
Omega-3 (ALA) 0.048g 0.011g 2%
Omega-6 (Linoleic acid) 0.355g 2%
Vitamin K 1.8µg 0.2µg 1%
Protein per 100 calories 4.3g 2.2g N/A
Calories per 10 g protein 232kcal 449kcal N/A
Weight per 100 calories 30g 81g N/A
Unsaturated / Saturated Fat ratio 4.3 2.8 N/A
Net carbs 59.48g 23.98g N/A
Sugar 7.84g 0.24g N/A
Sodium 5mg 4mg 0%
Vitamin A 1µg 0µg 0%
Trans fat 0.005g 0g N/A
Saturated fat 0.196g 0.26g 0%
Monounsaturated fat 0.213g 0.369g 0%
Tryptophan 0.13mg 0.033mg 0%
Threonine 0.442mg 0.095mg 0%
Isoleucine 0.566mg 0.109mg 0%
Leucine 1.112mg 0.214mg 0%
Lysine 0.416mg 0.099mg 0%
Methionine 0.251mg 0.058mg 0%
Phenylalanine 0.772mg 0.133mg 0%
Valine 0.687mg 0.151mg 0%
Histidine 0.379mg 0.066mg 0%
Fructose 0.11g 0g 0%

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 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

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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. 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.