What are the nutritional value of rice and wheat?
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Basics
Choose whole grains over processed varieties, such as white rice and white flour. They all have about the same amount of carbohydrates; otherwise, processed rice and wheat have half -- and sometimes even less than half -- of the nutrients found in whole-grain rice and wheat. Processed grains that have been enriched gain back some of the vitamins and minerals but none of the fiber.
Minerals
Brown rice and whole-grain wheat have about the same amount of minerals. Wheat bran bread has slightly more calcium, magnesium, phosphorus and zinc, but you can count on getting 3 to 9 percent of the recommended daily intake of all four nutrients from just one slice of either rice or wheat bran bread. Both of give men 12 percent of their recommended daily intake of iron, while women get 5 percent.
Fiber
Whole-grain wheat has two to three times more fiber than brown rice. One cup of whole-grain wheat flour has double the fiber found in brown-rice flour, while one slice of wheat bran bread has 3.5 grams of fiber compared to 1 gram in one slice of rice bran bread, according to the USDA Nutrient Data Laboratory. Both grains provide soluble and insoluble fiber, but they have a significantly higher percentage of insoluble fiber. Insoluble fiber helps food move through the digestive tract, prevents constipation, lowers the risk of developing diverticular disease and relieves symptoms of irritable bowel syndrome.
Choose whole grains over processed varieties, such as white rice and white flour. They all have about the same amount of carbohydrates; otherwise, processed rice and wheat have half -- and sometimes even less than half -- of the nutrients found in whole-grain rice and wheat. Processed grains that have been enriched gain back some of the vitamins and minerals but none of the fiber.
Minerals
Brown rice and whole-grain wheat have about the same amount of minerals. Wheat bran bread has slightly more calcium, magnesium, phosphorus and zinc, but you can count on getting 3 to 9 percent of the recommended daily intake of all four nutrients from just one slice of either rice or wheat bran bread. Both of give men 12 percent of their recommended daily intake of iron, while women get 5 percent.
Fiber
Whole-grain wheat has two to three times more fiber than brown rice. One cup of whole-grain wheat flour has double the fiber found in brown-rice flour, while one slice of wheat bran bread has 3.5 grams of fiber compared to 1 gram in one slice of rice bran bread, according to the USDA Nutrient Data Laboratory. Both grains provide soluble and insoluble fiber, but they have a significantly higher percentage of insoluble fiber. Insoluble fiber helps food move through the digestive tract, prevents constipation, lowers the risk of developing diverticular disease and relieves symptoms of irritable bowel syndrome.
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