Whole Grain vs. Whole Wheat: What’s the Difference? (2024)

Whole wheat refers to the entire wheat kernel, while whole grains include all types of grains in their original form. Both are equally nutritious as they contain all three grain components.

When trying to make healthy choices for you and your family, it may be difficult to know which products to buy.

Grain and wheat products are known for their health-promoting properties, such as improved heart health, blood sugar control, and weight management (1).

However, with so many products on the market and misleading advertising claims, you may wonder whether you should buy whole grain or whole wheat products, as well as if there’s even much of a difference.

This article discusses the difference between whole grain and whole wheat products, including their benefits and some shopping tips.

Whole Grain vs. Whole Wheat: What’s the Difference? (1)Share on Pinterest

The main difference between whole grain and whole wheat is the type of grain being used.

Both whole grain and whole wheat products contain all three components of a grain kernel, also known as a caryopsis. These include (2):

  • Bran. This is the fibrous outer layer of the kernel that’s rich in B vitamins and other minerals.
  • Germ. This reproductive part of the kernel is rich in a variety of nutrients, such as healthy fats, vitamin E, B vitamins, and antioxidants.
  • Endosperm. The largest component of the grain kernel consists of starchy carbs. In most cases, white flours are mostly composed of the endosperm.

When the entire kernel is used, a manufacturer can legally use the term whole grain or whole wheat depending on the type of grain used (3).

The term whole wheat is exclusively used for products that only use the entire wheat kernel in their product. For example, whole wheat bread would only contain whole wheat flour, which uses the entire wheat kernel (1).

Contrarily, whole grain is used when other grains are added to the product, such as amaranth, barley, corn, millet, quinoa, rice, rye, sorghum, teff, triticale, and even wheat. In all cases, the entire kernels of these grains are used (1, 3).

Since wheat is a type of grain, it also falls under the definition of whole grain. Essentially, all whole wheat products are whole grain, but not all whole grain products are whole wheat.

Summary

Both whole grain and whole wheat contain all three parts of the grain kernel — the bran, endosperm, and germ. However, whole wheat exclusively refers to wheat kernels, while whole grain includes other grains, such as barley, corn, and rye.

Considering that both whole grain and whole wheat products contain the entire kernel, they’re equally nutritious.

When it comes to grain products, it’s important to eat mostly whole grain or whole wheat products, as they contain the most nutrients. Unlike whole grains, refined flours have had their germ and bran removed, which takes away many nutrients and fiber.

Most research pointing to the health benefits of grains comes from the fiber, healthy fats, and nutrients found within the germ and bran of the grain kernel.

For example, a 2019 review study including 137,807 people found a significant inverse relationship between whole grain consumption and weight. This suggests that whole grains can aid weight management, likely due to the filling effects of fiber (1).

What’s more, many studies have linked a diet rich in whole grains to a lower risk of heart disease, type 2 diabetes, certain types of cancer, and premature death (4, 5, 6, 7, 8).

In contrast, refined grains, which have had their bran and germ removed, are not linked to the same health benefits due to their low nutrient and fiber contents (9, 10, 11).

Therefore, try to mostly eat whole grain or whole wheat products whenever possible.

Summary

Since both whole grain and whole wheat contain the entire kernel, they’re equally nutritious. In fact, diets high in both whole wheat and whole grains are linked to a lower risk of chronic conditions like heart disease, diabetes, and cancer.

Not all products that contain whole wheat or whole grains are inherently healthy. For example, some white flour and bread products have small amounts of whole wheat added to them to increase their nutrient content.

Despite having some whole wheat flour added, it wouldn’t be considered 100% whole wheat, as it contains other flours that don’t contain the entire kernel.

It’s important to note that wheat bread isn’t the same as whole wheat bread. Wheat bread simply implies that the flour comes from wheat, and it’s usually highly processed. Unless the product label states the term whole, it’s not whole wheat or whole grain.

To ease the confusion, the following table provides a simple overview of the most common wheat and grain types:

TypeDefinitionWhole grain?
Whole grainThe entire kernel of any cereal grain, such as amaranth, barley, corn, millet, quinoa, rice, rye, sorghum, teff, triticale, and wheatYes
Whole wheatThe entire kernel of the wheat grainYes
White flourMostly the endosperm portion of the grain kernel; the germ and bran have been removedNo
Multi-grainContains more than one type of grain but may be refined (i.e., doesn’t include the entire kernel of each grain)No
White whole wheat breadMade from albino wheat, which imparts a white appearance, and contains the entire wheat kernelYes
Wheat bread, wheat crackersMade with wheat flour but doesn’t contain all three parts of the wheat kernelNo

When shopping, be sure to read the label carefully. For whole grain or whole wheat products, either whole grain or whole wheat should be clearly stated on the label.

Note that some products may be partially made with whole grain or whole wheat flours. For example, the label may say it “contains 50% whole wheat flour,” which means the product is partially made from whole wheat flour but also contains refined flours.

By looking for “100% whole grain” or 100% whole wheat” on the label and in the ingredient list, you can be assured that you’re purchasing the healthiest product for you and your family.

Summary

To ensure you’re getting the entire grain kernel, and therefore, the healthiest nutritional profile, be sure to look for “100% whole grain” or “100% whole wheat” when purchasing grain products.

Both whole wheat and whole grains contain all three components of the grain kernel and are equally nutritious.

The main difference between the two is that whole wheat is reserved for products using the entire wheat kernel, while whole grain is an umbrella term for all types of grains in their whole form.

Refined grain products usually have the nutritious bran and germ removed during processing, making them less nutritious options.

For the most health benefits, choose products that are labeled “100% whole grain” or “100% whole wheat” and contain no refined grains in the ingredient list.

Whole Grain vs. Whole Wheat: What’s the Difference? (2024)

FAQs

Whole Grain vs. Whole Wheat: What’s the Difference? ›

Both whole wheat and whole grains contain all three components of the grain kernel and are equally nutritious. The main difference between the two is that whole wheat is reserved for products using the entire wheat kernel, while whole grain is an umbrella term for all types of grains in their whole form.

What is better, whole wheat or whole grain? ›

Whole grains are healthier than whole wheat because they often contain more fiber. Though 100% whole wheat can be a type of whole grain, some products contain a mix of wheat and white flour. Look for labels that say whole grain or 100% whole wheat, as both are healthy choices.

Is wholewheat the same as wholegrain? ›

Wholemeal, wholewheat and wholegrain bread are basically different terms for the same thing and all are wholegrain. However, granary bread is slightly different and refers to bread that contains malted wheat flakes that are added to give it a characteristic texture.

Which is better 100% whole wheat or multigrain? ›

So, which is better? “Whole wheat bread is healthier than multigrain bread. Because 100 per cent whole wheat bread has the whole grain which has nutrients like B vitamins, iron, zinc, copper, manganese and magnesium intact in every slice,” Dr Patel said.

Are grain and wheat the same thing? ›

Examples of grains include wheat, oats and rice. Each grain, also called a kernel, is made of three parts: Bran. Bran is the hard outer coating of a kernel.

Is oatmeal a whole grain? ›

Oatmeal is a whole grain that can be a delicious, warm way to add whole grains to your eating patterns during the cold winter season. Oats are full of important nutrients like vitamins B and E, calcium, magnesium, and zinc.

Is 100% whole grain healthy? ›

Whole grains — a key feature of the American Heart Association's dietary recommendations — can help you be healthy. Whole grains lower your risk for heart disease and stroke, support healthy digestion and reduce risk for diabetes.

Is white rice a whole grain? ›

Brown rice is a whole grain that contains the bran and germ. These provide fiber and several vitamins and minerals. White rice is a refined grain that has had these parts removed, making it softer and more quick-cooking.

Is brown bread better than white bread? ›

Brown bread has a lower Glycemic Index than white bread. This means it is less likely to spike blood sugar levels and can be preferred over white bread for diabetic people. A low glycemic index ensures that blood sugar levels remain balanced after consumption.

What is an example of a whole grain? ›

Whole grains have the entire grain kernel, which includes the bran, germ, and endosperm. Some whole-grain examples are whole-wheat flour, bulgur (cracked wheat), oatmeal, and brown rice. Refined grains have been milled, a process that removes the bran and germ.

Is pasta a whole grain? ›

Regular, or traditional semolina pasta, is made with refined flour. This flour has been stripped of heart-healthy fiber and nutrients. Whole-wheat pasta is made with the whole grain kernel, retaining what makes it most healthy and desirable.

Is whole wheat flour really healthier? ›

Is whole wheat flour better for your health? Yes, whole wheat flour is better for your health, as whole grain food consumption has been shown to decrease the risk of cardiovascular disease, type-2 diabetes, metabolic syndrome, and cancer.

What type of pasta is the healthiest? ›

The most nutritious types of pasta are:
  • Whole-Wheat Pasta. Whole wheat pasta, or whole grain pasta, is made from the entire grain of the wheat stalk, including the bran, endosperm, and germ. ...
  • Chickpea Pasta. ...
  • Legume-Based Pastas. ...
  • Soba Noodles. ...
  • Rice Noodles. ...
  • Quinoa Noodles. ...
  • Vegetable Noodles. ...
  • White Pasta.

Is 12 grain bread better than whole wheat? ›

The healthiest bread has the highest proportion of whole grains. And such whole-grain bread contains nutrient-rich germ and bran. So, for example, twelve-grain bread is a more nutritious option because it offers more dietary fibre, heart-healthy seeds, and less processed, higher-quality carbs.

Is whole wheat healthier than rice? ›

Whole wheat flour, the main ingredient in chapattis, is high in fiber (unless sieved), protein and minerals like iron, calcium, selenium, potassium and magnesium. Thus, nutrient content-wise, chapattis are healthier than rice.

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