Wheat is one of the world's most commonly consumed grains. Starch is the predominant carb in the plant kingdom, accounting for over 90% of the total carb content in wheat. Similar to rice, white also ranks high on the glycemic index (GI), making it unsuitable for people with diabetes.

Whole wheat is high in fiber — but refined wheat contains almost none. The protein content is quite high in wheat in comparison to white rice but unfortunately, wheat's 80% protein comes from Gluten. Gluten is a non-essential amino acid that is not required to our body.

Now some interesting facts about rice. White Rice is also high in carbohydrates and can cause unhealthy spikes in blood sugar, it unsuitable for diabetics.

Whereas Brown rice contains a fair amount of fiber, while white rice is very low in fiber. So Brown rice is still a preferred grain over wheat and white rice. The protein level of rice is similar to that of a potato and is the lowest among the cereals. 

Interestingly, an essential amino acid named lysine is deficient in wheat and jowar. This essential amino acid is highest in oats and rice among all cereals.

Jowar or Sorghum is an underrated, nutrient-rich cereal grain. Firstly, just like rice, it's gluten-free.100 grams of jowar provides approximately 20% of the recommended daily fiber. Jowar promotes gut health, stabilizes your blood sugar levels, and aids weight management Jowar also has good protein content in comparison to other grains and it contains a good content of essential amino acid called methionine. But it lacks lysine. Studies suggest sprouting jowar can increase lysine content to some extent.

Conclusion: According to me, Jowar wins! It's one of the best grains in comparison to rice and wheat. Brown rice is a better option than wheat or white rice. Here is a quick comparison table between the 3 grains discussed in this article.