Whole grain contains the entire seed of the grain including the bran, which constitutes the outer layers of the grain, the germ which usually sprouts into a new plant, and the endosperm, which is the inner part of the grain.
Whole wheat refers to the flour obtained when the wheat grain (including bran, germ and endosperm) is ground or mashed to make bread or roti. Whole wheat is different from unrefined white flour which only has the endosperm.
|Whole Grain||Whole Wheat|
|Made from||Whole grain is made from bran, germ and endosperm.||Whole wheat is made from crushed wheat grain.|
|Types||Whole grain wheat, oat, barley, maize (corn), rice, rye and other cereal grains.||Wheat varieties include common wheat, durum, einkorn, emmer and spelt.|
|Nutrients||Antioxidants, vitamins, minerals, carbohydrates and dietary fiber.||Fiber, magnesium and manganese (nutrients from unrefined whole wheat)|
|Uses and recipes||Whole grain can be either germinated to be used as sprouts, or in the form of crushed or powered flour.||Whole wheat can be used in the form of powdered flour for making breads, germinated to make malt, used as crushed or cracked wheat (for porridge etc.), or processed to make pasta.|
Whole grain commonly refers to wheat, oat, barley, maize, rice, rye and other cereal grains. Common varieties of whole wheat include common wheat, durum, einkorn, emmer and spelt. These differ in the gluten content as well as color of the grain.
Whole grain contains photochemical and fibre that are essential for the body. Bran provides essential fiber, antioxidants, vitamins and minerals; the germ is rich in vitamin B, minerals and antioxidants. Endosperm mainly contains carbohydrates and trace of mineral and vitamins. 100% whole wheat which is unrefined also contains important nutrients that like fiber, magnesium and manganese.
Uses and recipes
Whole grain can be germinated and used as sprouts, or used as crushed or powered flour. Common products that use whole grains are rolled oats, popcorn, or boiled and used as cereal or eaten with regular meals.
Whole wheat can be used in the form of powered flour for making breads and rotis, germinated to make malt, used as crushed or cracked wheat (say to make porridge) or processed to make pasta. Wheat is often the main ingredient in porridge, breads, pies, pastries, cakes, cookies, muffins, rolls, cereals and more.
Identifying whole grain and whole wheat on food labels
To identify food products that contain whole grain or whole wheat, look for the exact words “whole wheat” or “whole grain” on top of the ingredient list. The ingredients are generally listed in the order or percentage, and should not be towards the end of the list. Do not opt for enriched products or wheat flour as these may not contain adequate nutrients.