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Wheat Bread vs. Wild rice — In-Depth Nutrition Comparison

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The main differences between Wheat Bread and Wild rice

  • Wheat Bread is richer than Wild rice in Selenium, Manganese, Iron, Vitamin B1, Vitamin B3, Vitamin B2, Calcium, Phosphorus, and Folate.
  • Daily need coverage for Selenium from Wheat Bread is 59% higher.
  • Wheat Bread contains 200 times more Sodium than Wild rice. Wheat Bread contains 601mg of Sodium, while Wild rice contains 3mg.

Food types used in this article are Bread, wheat, toasted and Wild rice, cooked.

Infographic

Wheat Bread vs Wild rice infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +5400%
Contains more Iron +581.7%
Contains more Magnesium +84.4%
Contains more Phosphorus +129.3%
Contains more Potassium +120.8%
Contains more Copper +63.6%
Contains more Manganese +388.3%
Contains more Selenium +4075%
Contains less Sodium -99.5%
Equal in Zinc - 1.34
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +5400%
Contains more Iron +581.7%
Contains more Magnesium +84.4%
Contains more Phosphorus +129.3%
Contains more Potassium +120.8%
Contains more Copper +63.6%
Contains more Manganese +388.3%
Contains more Selenium +4075%
Contains less Sodium -99.5%
Equal in Zinc - 1.34

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +744.2%
Contains more Vitamin B2 +339.1%
Contains more Vitamin B3 +385.6%
Contains more Vitamin B5 +196.1%
Contains more Vitamin B6 +13.3%
Contains more Folate +230.8%
Contains more Vitamin K +1040%
Contains more Vitamin A +∞%
Equal in Vitamin E - 0.24
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +744.2%
Contains more Vitamin B2 +339.1%
Contains more Vitamin B3 +385.6%
Contains more Vitamin B5 +196.1%
Contains more Vitamin B6 +13.3%
Contains more Folate +230.8%
Contains more Vitamin K +1040%
Contains more Vitamin A +∞%
Equal in Vitamin E - 0.24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +224.8%
Contains more Fats +1155.9%
Contains more Carbs +161.3%
Contains more Other +592.5%
Contains more Water +205.1%
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Protein +224.8%
Contains more Fats +1155.9%
Contains more Carbs +161.3%
Contains more Other +592.5%
Contains more Water +205.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1938%
Contains more Polyunsaturated fat +707.5%
Contains less Saturated Fat -95%
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +1938%
Contains more Polyunsaturated fat +707.5%
Contains less Saturated Fat -95%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Wild rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Wild rice Opinion
Net carbs 51.07g 19.54g Wheat Bread
Protein 12.96g 3.99g Wheat Bread
Fats 4.27g 0.34g Wheat Bread
Carbs 55.77g 21.34g Wheat Bread
Calories 313kcal 101kcal Wheat Bread
Fructose 0.2g Wild rice
Sugar 6.42g 0.73g Wild rice
Fiber 4.7g 1.8g Wheat Bread
Calcium 165mg 3mg Wheat Bread
Iron 4.09mg 0.6mg Wheat Bread
Magnesium 59mg 32mg Wheat Bread
Phosphorus 188mg 82mg Wheat Bread
Potassium 223mg 101mg Wheat Bread
Sodium 601mg 3mg Wild rice
Zinc 1.47mg 1.34mg Wheat Bread
Copper 0.198mg 0.121mg Wheat Bread
Manganese 1.377mg 0.282mg Wheat Bread
Selenium 33.4µg 0.8µg Wheat Bread
Vitamin A 0IU 3IU Wild rice
Vitamin E 0.24mg 0.24mg
Vitamin C 0.2mg 0mg Wheat Bread
Vitamin B1 0.439mg 0.052mg Wheat Bread
Vitamin B2 0.382mg 0.087mg Wheat Bread
Vitamin B3 6.25mg 1.287mg Wheat Bread
Vitamin B5 0.456mg 0.154mg Wheat Bread
Vitamin B6 0.153mg 0.135mg Wheat Bread
Folate 86µg 26µg Wheat Bread
Vitamin K 5.7µg 0.5µg Wheat Bread
Tryptophan 0.092mg 0.049mg Wheat Bread
Threonine 0.299mg 0.127mg Wheat Bread
Isoleucine 0.258mg 0.167mg Wheat Bread
Leucine 0.461mg 0.276mg Wheat Bread
Lysine 0.215mg 0.17mg Wheat Bread
Methionine 0.105mg 0.119mg Wild rice
Phenylalanine 0.315mg 0.195mg Wheat Bread
Valine 0.31mg 0.232mg Wheat Bread
Histidine 0.15mg 0.104mg Wheat Bread
Saturated Fat 0.989g 0.049g Wild rice
Monounsaturated Fat 1.019g 0.05g Wheat Bread
Polyunsaturated fat 1.72g 0.213g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Wild rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
38%
Wheat Bread
10%
Wild rice
Minerals Daily Need Coverage Score
89%
Wheat Bread
21%
Wild rice

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 5.69g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 598mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.94g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 3)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $0.3)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.