White rice is the most popular form of rice. White rice has been milled and has had its husk, bran and germ removed. This treatment has the result of altering the flavor, texture, and appearance of the rice, with secondary effects of extended shelf life, spoilage prevention, and also makes the white rice easier to digest. A final polishing procedure makes the rice grain white and shiny in appearance. 

White rice is an excellent source of energy, complex carbohydrates, protein and manganese as well as providing moderate amounts of other nutrients such as pantothenic acid and selenium.

Brown rice is in fact the whole grain rice from which only the husk (the outermost layer) is removed. The brown and tan color of brown rice therefore comes from the enrichment of the bran and germ layer remaining after the husk removal procedure.

Scientific studies report that the bran in brown rice contains significant dietary fiber and the germ contains many vitamins and minerals. Antioxidants found in brown rice such as lignans and ferulic acid help to protect against heart disease, cancer and diabetes.

Wild rice (Zizania sp.)  native to North America, refers to a series of grasses of the Zizania family commonly known as manoomin, mnomen, Canada rice, Indian rice or water oats. 

Wild rice features a chewy outer sheath and a tender inner grain that is slightly vegetal on the palate. The wild rice grain is relatively high in protein (double the protein count of brown rice), the amino acid lysine required for metabolic processes, high in dietary fibre, and low in fat. 

As a supergrain, the nutritional profile of wild rice includes whole grain, whole food, complete protein, and complete with all nine amino acids.

One of the earliest domesticated crops from the fertile crescent of the Near East (ancient Ottoman Empire), lentils have long been a dietary staple of the world. 

Lentils (Lens culinaris, Lens esculenta) refer to the lens shaped seeds of the legume which are comprised of 8% water, 63% carbohydrates, 11% dietary fiber, 25% protein and 1% fat. 

Lentils have the second-highest ratio of protein to food energy of any legume, second only to soybeans, and are rich in protein, high in fiber and folate and potassium which are helpful for heart functioning and the maintenance of low cholesterol and healthy blood pressure.

A wonder grain from the Andean region of northwestern south America, Quinoa (Chenopodium quinoa) is a herbaceous crop cultivated for its edible seeds. 

Nutritional evaluations indicate that quinoa has a high concentration of protein, dietary fiber, B vitamins and minerals (zinc, magnesium, folate, and iron)  in amounts greater than in many grains. Quinoa also contains a wide range of amino acids vital for supporting muscle development, immune defenses, and other metabolic processes.