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  6. Wheat Bread vs. Wild rice raw

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

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Summary of differences between Wheat Bread and Wild rice raw

  • Wheat Bread has more Selenium, Vitamin B1, Iron, and Calcium, however, Wild rice raw is higher in Zinc, Copper, Phosphorus, Magnesium, and Vitamin B6.
  • Wheat Bread covers your daily need of Selenium 56% more than Wild rice raw.
  • Wheat Bread has 86 times more Sodium than Wild rice raw. While Wheat Bread has 601mg of Sodium, Wild rice raw has only 7mg.

These are the specific foods used in this comparison Bread, wheat, toasted and Wild rice, raw.

Infographic

Wheat Bread vs Wild rice raw infographic
Infographic link

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.
Wheat Bread
Wheat Bread
4
:
6
Wild rice raw
Wild rice raw
Contains more Calcium +685.7%
Contains more Iron +108.7%
Contains more Selenium +1092.9%
Contains more Magnesium +200%
Contains more Phosphorus +130.3%
Contains more Potassium +91.5%
Contains less Sodium -98.8%
Contains more Zinc +305.4%
Contains more Copper +164.6%
Equal in Manganese - 1.329
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Contains more Calcium +685.7%
Contains more Iron +108.7%
Contains more Selenium +1092.9%
Contains more Magnesium +200%
Contains more Phosphorus +130.3%
Contains more Potassium +91.5%
Contains less Sodium -98.8%
Contains more Zinc +305.4%
Contains more Copper +164.6%
Equal in Manganese - 1.329

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.
Wheat Bread
Wheat Bread
4
:
6
Wild rice raw
Wild rice raw
Contains more Vitamin C +∞%
Contains more Vitamin B1 +281.7%
Contains more Vitamin B2 +45.8%
Contains more Vitamin K +200%
Contains more Vitamin A +∞%
Contains more Vitamin E +241.7%
Contains more Vitamin B5 +135.5%
Contains more Vitamin B6 +155.6%
Contains more Folate +10.5%
Equal in Vitamin B3 - 6.733
Wheat Bread
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%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +281.7%
Contains more Vitamin B2 +45.8%
Contains more Vitamin K +200%
Contains more Vitamin A +∞%
Contains more Vitamin E +241.7%
Contains more Vitamin B5 +135.5%
Contains more Vitamin B6 +155.6%
Contains more Folate +10.5%
Equal in Vitamin B3 - 6.733

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
3
:
2
Wild rice raw
Wild rice raw
Contains more Fats +295.4%
Contains more Water +212.2%
Contains more Other +81%
Contains more Protein +13.7%
Contains more Carbs +34.3%
Wheat Bread
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
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more Fats +295.4%
Contains more Water +212.2%
Contains more Other +81%
Contains more Protein +13.7%
Contains more Carbs +34.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Wild rice raw
Wild rice raw
Contains more Monounsaturated Fat +540.9%
Contains more Polyunsaturated fat +154.4%
Contains less Saturated Fat -84.2%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Contains more Monounsaturated Fat +540.9%
Contains more Polyunsaturated fat +154.4%
Contains less Saturated Fat -84.2%

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 raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Wild rice raw Opinion
Net carbs 51.07g 68.7g Wild rice raw
Protein 12.96g 14.73g Wild rice raw
Fats 4.27g 1.08g Wheat Bread
Carbs 55.77g 74.9g Wild rice raw
Calories 313kcal 357kcal Wild rice raw
Sugar 6.42g 2.5g Wild rice raw
Fiber 4.7g 6.2g Wild rice raw
Calcium 165mg 21mg Wheat Bread
Iron 4.09mg 1.96mg Wheat Bread
Magnesium 59mg 177mg Wild rice raw
Phosphorus 188mg 433mg Wild rice raw
Potassium 223mg 427mg Wild rice raw
Sodium 601mg 7mg Wild rice raw
Zinc 1.47mg 5.96mg Wild rice raw
Copper 0.198mg 0.524mg Wild rice raw
Manganese 1.377mg 1.329mg Wheat Bread
Selenium 33.4µg 2.8µg Wheat Bread
Vitamin A 0IU 19IU Wild rice raw
Vitamin A RAE 0µg 1µg Wild rice raw
Vitamin E 0.24mg 0.82mg Wild rice raw
Vitamin C 0.2mg 0mg Wheat Bread
Vitamin B1 0.439mg 0.115mg Wheat Bread
Vitamin B2 0.382mg 0.262mg Wheat Bread
Vitamin B3 6.25mg 6.733mg Wild rice raw
Vitamin B5 0.456mg 1.074mg Wild rice raw
Vitamin B6 0.153mg 0.391mg Wild rice raw
Folate 86µg 95µg Wild rice raw
Vitamin K 5.7µg 1.9µg Wheat Bread
Tryptophan 0.092mg 0.179mg Wild rice raw
Threonine 0.299mg 0.469mg Wild rice raw
Isoleucine 0.258mg 0.618mg Wild rice raw
Leucine 0.461mg 1.018mg Wild rice raw
Lysine 0.215mg 0.629mg Wild rice raw
Methionine 0.105mg 0.438mg Wild rice raw
Phenylalanine 0.315mg 0.721mg Wild rice raw
Valine 0.31mg 0.858mg Wild rice raw
Histidine 0.15mg 0.384mg Wild rice raw
Saturated Fat 0.989g 0.156g Wild rice raw
Monounsaturated Fat 1.019g 0.159g Wheat Bread
Polyunsaturated fat 1.72g 0.676g 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 raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
39%
Wild rice raw
Minerals Daily Need Coverage Score
89%
Wheat Bread
96%
Wild rice raw

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 3.92g)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 594mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 0.833g)
Which food is lower in glycemic index?
Wild rice raw
Wild rice raw is lower in glycemic index (difference - 3)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.