What Are the Benefits of Rice vs. Wheat?

    Most people rely on rice or wheat– or both– as staples in their diet plan, reports Kansas State College. While wheat makes up the basis for a variety of foods, including bread and pasta, whole-wheat kernels– likewise called wheat berries– are similar to rice when it concerns their uses in the cooking area. Both rice and wheat offer dietary value, but each food has its own dietary benefits.

    Nutrition Basics

    Wheat consists of more calories than rice per serving. A cup of prepared wheat berries consists of 228 calories, while a comparable serving of parboiled cooked rice contains 194 calories. Both foods’ calorie content comes primarily from their carb content, and rice and wheat contain 41 and 51 grams of carbohydrates per serving, respectively. Wheat offers even more protein than rice– 7 grams per serving, compared with rice’s 5. Protein helps keep healthy tissues and boosts your immune system. Opting for wheat likewise means you’ll consume more heart-healthy fiber. Each cup of wheat berries provides 8.5 grams of fiber– 23 percent of the consumption requirements for guys and 33 percent for women, set by the Institute of Medication– while a cup of rice includes simply 1.4 grams.

    Vitamin Content

    Rice and wheat differ in their vitamin content, with rice serving as a better source of vitamin B-9 and wheat offering slightly more niacin, or vitamin B-3. Vitamin B-9 assists you metabolize proteins and plays a role in nervous system development, while vitamin B-3 aids in energy manufacturing and nurtures your skin. A 1-cup serving of parboiled rice boasts 215 micrograms of vitamin B-9, or 54 percent of the recommended daily intake established by the Institute of Medicine, compared with just 28 micrograms in a cup of wheat. On the other hand, each cup of wheat contains 3.6 milligrams of niacin– 23 percent of the recommended everyday intake for men and 26 percent for women– while an equivalent serving of rice consists of 3.2 milligrams.

    Mineral Content

    Rice and wheat both offer numerous essential minerals, and both foods work as good sources of copper and iron. Nevertheless, wheat provides a nutritional advantage over rice thanks to its zinc material. A cup of wheat provides you with 2.3 milligrams of zinc– 29 and 21 percent of the Institute of Medicine-recommended everyday intake for women and men, respectively– while a cup of rice contains just 0.6 milligrams. Zinc plays an important function in protein function, and zinc-dependent proteins help manage gene activity, promote nervous system function and improve your immune system.


    Wheat and rice have comparable uses in the kitchen. Use either grain as the base for a hearty salad. Rice, lentils, parsley, sliced veggies and a lemon vinaigrette come together for a fresh and bright spring salad, while wheat berries, green onion, dried cranberries and orange zest incorporate for more joyful fare. Alternatively, cook wheat or rice in low-sodium broth as an easy side dish, and throw a handful of leftover grains on a leafy green salad for a filling and healthy lunch.