Brown rice vs Vital wheat gluten: Difference & Similarities

Brown rice and vital wheat gluten 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 vital wheat gluten and help you learn more about their similarities and differences.

Brown rice

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.

Vital wheat gluten

Vital wheat gluten, also known as wheat gluten (Triticum aestivum), is a plant-based protein derived from wheat.

It is a rich source of micro and micronutrients, including essential amino acids, vitamins such as B-vitamins and minerals like iron, zinc, and magnesium.

Consuming vital wheat gluten has been linked to a variety of health benefits, including improved digestion, weight management, and muscle development. It is also a good source of protein for vegetarians and vegans. It can also be used as a meat substitute.

It is also beneficial for gluten sensitivity as it is gluten-free. Still, it is derived from wheat and contains gluten, so people with celiac disease should avoid it.

Vital wheat gluten is not an excellent source of any particular vitamin.

Brown rice vs Vital wheat gluten 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 vital wheat gluten.

This comparison will start by comparing the caloric value of brown rice and vital wheat gluten and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Brown rice vs Vital wheat gluten Calories

Most calories in grains come from carbs.

Comparing brown rice vs vital wheat gluten for weight loss, brown rice is slightly lower in calories, with 362 calories per 100 grams, compared to 370 calories per 100 grams of vital wheat gluten.

However, both brown rice and vital wheat gluten 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 Vital wheat gluten Protein

Grains and most grain products, including brown rice and vital wheat gluten, 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.

Vital wheat gluten offers around 90% more protein than brown rice.

Vital wheat gluten has 75.2 grams of protein per 100 grams, while brown rice has 7.5 grams of protein per 100 grams.

Brown rice vs Vital wheat gluten 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 vital wheat gluten.

The total amount of carbohydrates is around 82% higher in brown rice than in vital wheat gluten. It has 76.2 grams per 100 grams, compared to 13.8 grams in vital wheat gluten.

That said, 100 grams of brown rice and vital wheat gluten contains 0 grams of sugar, the same amount.

Lastly, let’s take a look at the dietary fiber in brown rice and vital wheat gluten.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 3.4 grams of fiber per 100 grams, brown rice is a better source of fiber than vital wheat gluten which brown rice offers 0.6 grams per 100 gram portion.

Brown rice vs Vital wheat gluten Fats

Like most other grains, brown rice and vital wheat gluten are low in fat.

Fats in brown rice and vital wheat gluten are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in brown rice and vital wheat gluten:

• Brown rice: 2.7 grams per 100 grams
• Vital wheat gluten: 1.9 per 100 grams

Speaking of saturated fats, vital wheat gluten is 40% lower in saturated fats.

Vital wheat gluten and brown rice contain 0.3 grams and 0.5 grams of saturated fat per 100 grams, respectively.

Brown rice vs Vital wheat gluten Vitamins Content

This section will discuss the vitamin content of brown rice and vital wheat gluten.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

However, vital wheat gluten has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

Brown rice and vital wheat gluten contain the same amount of vitamin A, vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins brown rice and vital wheat gluten contain side by side, so you can easily compare them.

Brown rice vs Vital wheat gluten 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 vital wheat gluten comparison focuses on their mineral content.

Brown rice is a better source of calcium, iron, selenium, and sodium than vital wheat gluten.

On the other hand, vital wheat gluten is a higher amount of copper, magnesium, manganese, phosphorus, potassium, and zinc.

Brown rice and vital wheat gluten contain the same amount of fluoride.

Check out the table below to learn how brown rice and vital wheat gluten compare when it comes to mineral content.

The Final Word

This article highlighted the similarities and differences between brown rice and vital wheat gluten.

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.