Brown rice vs Durum wheat: Difference, Benefits, More
Brown rice and durum wheat belong to the grains food group, one of the staple food groups for people on a plant-based diet.
Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.
They also provide a small amount of protein and healthy fats.
However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.
This article will thoroughly compare brown rice and durum wheat and help you learn more about their similarities and differences.
Brown rice (Oryza sativa) is a whole-grain rice that is minimally processed, retaining its nutrient-rich bran and germ layers.
It is a good source of carbohydrates, dietary fibers, vitamins, minerals, and antioxidants. It is particularly high in vitamins B3, B1, B6, and B9 and minerals like manganese, magnesium, and phosphorus. The high fiber content of brown rice has been linked to improved digestion, weight management, and lower cholesterol levels.
Brown rice is a staple food in many cultures and is often used as a side dish, in soups and stews, and as an ingredient in salads, sushi, and other dishes. It is also considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet.
Brown rice is a gluten-free alternative to wheat-based products, making it a good option for people with gluten sensitivities or celiac disease.
Brown rice is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).
It also contains Vitamin B9 (Folate) in a small amount.
Durum wheat (Triticum durum) is a type of wheat that is known for its high protein and gluten content.
It is a good source of carbohydrates, protein, and small amounts of vitamins and minerals like iron, zinc, and B-vitamins. It is also rich in antioxidants and essential amino acids, making it a valuable food for vegetarians and vegans.
Durum wheat is commonly used in the production of pasta and couscous and also in traditional dishes like semolina porridge and bread. It is also used in some breakfast cereals and snacks. The high gluten content of durum wheat gives pasta and other products made from it a distinct texture and yellow color due to the presence of carotenoids in the wheat endosperm.
Durum wheat is gluten-rich. Thus, it is unsuitable for people with gluten sensitivities or celiac disease. It can be enjoyed as a balanced diet, combined with vegetables, lean protein sources, and healthy fats.
Durum wheat is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).
It also contains a good amount of Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin E.
Brown rice vs Durum wheat Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing brown rice vs durum wheat.
This comparison will start by comparing the caloric value of brown rice and durum wheat and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Brown rice||Durum wheat|
|Energy||362 kcal||339 kcal|
|Carbs||76.2 g||71.1 g|
|Sugar||0 g||0 g|
|Fiber||3.4 g||3.4 g|
|Protein||7.5 g||13.7 g|
|Fat||2.68 g||2.47 g|
|Saturated Fat||0.536 g||0.454 g|
Brown rice vs Durum wheat Calories
Most calories in grains come from carbs.
Comparing durum wheat vs brown rice for weight loss, durum wheat is slightly lower in calories, with 339 calories per 100 grams, compared to 362 calories per 100 grams of brown rice.
However, both brown rice and durum wheat can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Brown rice vs Durum wheat Protein
Grains and most grain products, including brown rice and durum wheat, are important sources of plant-based protein.
However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.
That said, you can combine grains with legumes to get a complete protein.
Durum wheat offers around 45% more protein than brown rice.
Durum wheat has 13.7 grams of protein per 100 grams, while brown rice has 7.5 grams of protein per 100 grams.
Brown rice vs Durum wheat Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in brown rice and durum wheat.
The total amount of carbohydrates is around 7% higher in brown rice than in durum wheat. It has 76.2 grams per 100 grams, compared to 71.1 grams in durum wheat.
That said, 100 grams of brown rice and durum wheat contains 0 grams of sugar, the same amount.
Lastly, let’s take a look at the dietary fiber in brown rice and durum wheat.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
Brown rice and durum wheat contain the same amount of fiber, 3.4 grams per 100 gram portion.
Brown rice vs Durum wheat Fats
Like most other grains, brown rice and durum wheat are low in fat.
Fats in brown rice and durum wheat are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in brown rice and durum wheat:
- Brown rice: 2.7 grams per 100 grams
- Durum wheat: 2.5 per 100 grams
Speaking of saturated fats, brown rice and durum wheat contain the same amount of saturated fats, 0.5 grams per 100 grams.
Brown rice vs Durum wheat Vitamins Content
This section will discuss the vitamin content of brown rice and durum wheat.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Brown rice has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B9 (Folate), and vitamin E.
However, durum wheat has a higher amount of vitamin B5 (Pantothenic acid), and vitamin B6 (Pyroxidine).
Brown rice and durum wheat contain the same amount of vitamin A, vitamin C, vitamin D, vitamin B12 (Cobalamin), and vitamin K.
The following table shows the exact amount of vitamins brown rice and durum wheat contain side by side, so you can easily compare them.
|Brown rice||Durum wheat|
|Vitamin B1 (Thiamine)||0.413 mg||0.419 mg|
|Vitamin B2 (Riboflavin)||0.043 mg||0.121 mg|
|Vitamin B3 (Niacin)||4.31 mg||6.74 mg|
|Vitamin B5 (Pantothenic acid)||1.49 mg||0.935 mg|
|Vitamin B6 (Pyroxidine)||0.509 mg||0.419 mg|
|Vitamin B9 (Folate)||20 µg||43 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.05 mg||0.9 mg|
|Vitamin K||0.9 µg||0.9 µg|
Brown rice vs Durum wheat Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the brown rice and durum wheat comparison focuses on their mineral content.
Brown rice is a better source of calcium, copper, iron, magnesium, phosphorus, potassium, selenium, and zinc than durum wheat.
On the other hand, durum wheat is a higher amount of manganese, and sodium.
Brown rice and durum wheat contain the same amount of fluoride.
Check out the table below to learn how brown rice and durum wheat compare when it comes to mineral content.
|Brown rice||Durum wheat|
|Calcium||33 mg||34 mg|
|Copper||0.277 mg||0.553 mg|
|Iron||1.8 mg||3.52 mg|
|Magnesium||143 mg||144 mg|
|Manganese||3.74 mg||3.01 mg|
|Phosphorus||264 mg||508 mg|
|Potassium||268 mg||431 mg|
|Selenium||2.7 µg||89.4 µg|
|Sodium||4 mg||2 mg|
|Zinc||2.02 mg||4.16 mg|
The Final Word
This article highlighted the similarities and differences between brown rice and durum wheat.
Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.
Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.
They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.
Grains are also a staple food and an important source of food security in many parts of the world.
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- It's regularly updated.
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