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Oatmeal vs. Wild rice — In-Depth Nutrition Comparison

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Important differences between Oatmeal and Wild rice

  • Oatmeal has more Iron, Vitamin B1, Vitamin A RAE, Manganese, Vitamin B6, Vitamin B3, Vitamin B2, Calcium, and Selenium, however, Wild rice has more Zinc.
  • Oatmeal's daily need coverage for Iron is 67% more.

The food varieties used in the comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Wild rice, cooked.

Infographic

Oatmeal vs Wild rice 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.
Contains more Calcium +2566.7%
Contains more Iron +893.3%
Contains more Manganese +97.9%
Contains more Selenium +525%
Contains more Magnesium +23.1%
Contains more Potassium +65.6%
Contains less Sodium -93.9%
Contains more Zinc +116.1%
Contains more Copper +83.3%
Equal in Phosphorus - 82
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +2566.7%
Contains more Iron +893.3%
Contains more Manganese +97.9%
Contains more Selenium +525%
Contains more Magnesium +23.1%
Contains more Potassium +65.6%
Contains less Sodium -93.9%
Contains more Zinc +116.1%
Contains more Copper +83.3%
Equal in Phosphorus - 82

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 A +14333.3%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +147.1%
Contains more Vitamin B3 +135%
Contains more Vitamin B5 +105.8%
Contains more Vitamin B6 +114.8%
Contains more Folate +69.2%
Contains more Vitamin E +242.9%
Contains more Vitamin K +25%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
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 A +14333.3%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +147.1%
Contains more Vitamin B3 +135%
Contains more Vitamin B5 +105.8%
Contains more Vitamin B6 +114.8%
Contains more Folate +69.2%
Contains more Vitamin E +242.9%
Contains more Vitamin K +25%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +300%
Contains more Water +13.7%
Contains more Other +42.5%
Contains more Protein +68.4%
Contains more Carbs +82.9%
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 Fats +300%
Contains more Water +13.7%
Contains more Other +42.5%
Contains more Protein +68.4%
Contains more Carbs +82.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +682%
Contains more Polyunsaturated fat +100%
Contains less Saturated Fat -78.3%
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +682%
Contains more Polyunsaturated fat +100%
Contains less Saturated Fat -78.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Galactose +∞%
Contains more Sucrose +13.8%
Contains more Glucose +∞%
Contains more Fructose +∞%
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
45% 27% 27%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Galactose +∞%
Contains more Sucrose +13.8%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Wild rice Opinion
Net carbs 9.97g 19.54g Wild rice
Protein 2.37g 3.99g Wild rice
Fats 1.36g 0.34g Oatmeal
Carbs 11.67g 21.34g Wild rice
Calories 68kcal 101kcal Wild rice
Starch 10.37g Oatmeal
Fructose 0g 0.2g Wild rice
Sugar 0.46g 0.73g Oatmeal
Fiber 1.7g 1.8g Wild rice
Calcium 80mg 3mg Oatmeal
Iron 5.96mg 0.6mg Oatmeal
Magnesium 26mg 32mg Wild rice
Phosphorus 77mg 82mg Wild rice
Potassium 61mg 101mg Wild rice
Sodium 49mg 3mg Wild rice
Zinc 0.62mg 1.34mg Wild rice
Copper 0.066mg 0.121mg Wild rice
Manganese 0.558mg 0.282mg Oatmeal
Selenium 5µg 0.8µg Oatmeal
Vitamin A 433IU 3IU Oatmeal
Vitamin A RAE 130µg 0µg Oatmeal
Vitamin E 0.07mg 0.24mg Wild rice
Vitamin B1 0.26mg 0.052mg Oatmeal
Vitamin B2 0.215mg 0.087mg Oatmeal
Vitamin B3 3.025mg 1.287mg Oatmeal
Vitamin B5 0.317mg 0.154mg Oatmeal
Vitamin B6 0.29mg 0.135mg Oatmeal
Folate 44µg 26µg Oatmeal
Vitamin K 0.4µg 0.5µg Wild rice
Tryptophan 0.04mg 0.049mg Wild rice
Threonine 0.083mg 0.127mg Wild rice
Isoleucine 0.105mg 0.167mg Wild rice
Leucine 0.2mg 0.276mg Wild rice
Lysine 0.135mg 0.17mg Wild rice
Methionine 0.04mg 0.119mg Wild rice
Phenylalanine 0.13mg 0.195mg Wild rice
Valine 0.151mg 0.232mg Wild rice
Histidine 0.057mg 0.104mg Wild rice
Trans Fat 0.003g Wild rice
Saturated Fat 0.226g 0.049g Wild rice
Monounsaturated Fat 0.391g 0.05g Oatmeal
Polyunsaturated fat 0.426g 0.213g Oatmeal

Which food is preferable for your diet?

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

People also compare

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
27%
Oatmeal
10%
Wild rice
Minerals Daily Need Coverage Score
45%
Oatmeal
21%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 46mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.177g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 22)
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 0.27g)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.