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  6. Khorasan wheat vs. Wild rice raw

Khorasan wheat vs. Wild rice raw — In-Depth Nutrition Comparison

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What are the main differences between Khorasan wheat and Wild rice raw?

  • Khorasan wheat is richer in Selenium, Manganese, Vitamin B1, Iron, and Fiber, while Wild rice raw is higher in Zinc, Magnesium, Vitamin B6, Phosphorus, and Vitamin B2.
  • Khorasan wheat's daily need coverage for Selenium is 143% higher.
  • Wild rice raw has 5 times less Vitamin B1 than Khorasan wheat. Khorasan wheat has 0.566mg of Vitamin B1, while Wild rice raw has 0.115mg.

We used Wheat, KAMUT khorasan, uncooked and Wild rice, raw types in this comparison.

Infographic

Khorasan wheat 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.
Khorasan wheat
Khorasan wheat
5
:
5
Wild rice raw
Wild rice raw
Contains more Iron +92.3%
Contains less Sodium -28.6%
Contains more Manganese +105.8%
Contains more Selenium +2810.7%
Contains more Magnesium +36.2%
Contains more Phosphorus +19%
Contains more Zinc +62%
Equal in Calcium - 21
Equal in Potassium - 427
Equal in Copper - 0.524
Khorasan wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
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 Iron +92.3%
Contains less Sodium -28.6%
Contains more Manganese +105.8%
Contains more Selenium +2810.7%
Contains more Magnesium +36.2%
Contains more Phosphorus +19%
Contains more Zinc +62%
Equal in Calcium - 21
Equal in Potassium - 427
Equal in Copper - 0.524

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.
Khorasan wheat
Khorasan wheat
1
:
10
Wild rice raw
Wild rice raw
Contains more Vitamin B1 +392.2%
Contains more Vitamin A +90%
Contains more Vitamin E +34.4%
Contains more Vitamin B2 +42.4%
Contains more Vitamin B5 +13.2%
Contains more Vitamin B6 +51%
Equal in Vitamin B3 - 6.733
Equal in Vitamin K - 1.9
Khorasan wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
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 B1 +392.2%
Contains more Vitamin A +90%
Contains more Vitamin E +34.4%
Contains more Vitamin B2 +42.4%
Contains more Vitamin B5 +13.2%
Contains more Vitamin B6 +51%
Equal in Vitamin B3 - 6.733
Equal in Vitamin K - 1.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Khorasan wheat
Khorasan wheat
3
:
2
Wild rice raw
Wild rice raw
Contains more Fats +97.2%
Contains more Water +42.7%
Equal in Protein - 14.73
Equal in Carbs - 74.9
Equal in Other - 1.53
Khorasan wheat
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 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 +97.2%
Contains more Water +42.7%
Equal in Protein - 14.73
Equal in Carbs - 74.9
Equal in Other - 1.53

Fat Type Comparison

Fat type breakdown side-by-side comparison
Khorasan wheat
Khorasan wheat
1
:
2
Wild rice raw
Wild rice raw
Contains more Monounsaturated Fat +34%
Contains less Saturated Fat -20.4%
Equal in Polyunsaturated fat - 0.676
Khorasan wheat
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 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 +34%
Contains less Saturated Fat -20.4%
Equal in Polyunsaturated fat - 0.676

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Khorasan wheat
Khorasan wheat
4
:
1
Wild rice raw
Wild rice raw
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +21.8%
Khorasan wheat
87% 11%
Starch: 52.41 g
Sucrose: 0.55 g
Glucose: 0.62 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 6.56 g
Galactose: 0 g
Wild rice raw
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +21.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Khorasan wheat Wild rice raw Opinion
Net carbs 59.48g 68.7g Wild rice raw
Protein 14.54g 14.73g Wild rice raw
Fats 2.13g 1.08g Khorasan wheat
Carbs 70.58g 74.9g Wild rice raw
Calories 337kcal 357kcal Wild rice raw
Starch 52.41g Khorasan wheat
Fructose 0.11g Khorasan wheat
Sugar 7.84g 2.5g Wild rice raw
Fiber 11.1g 6.2g Khorasan wheat
Calcium 22mg 21mg Khorasan wheat
Iron 3.77mg 1.96mg Khorasan wheat
Magnesium 130mg 177mg Wild rice raw
Phosphorus 364mg 433mg Wild rice raw
Potassium 403mg 427mg Wild rice raw
Sodium 5mg 7mg Khorasan wheat
Zinc 3.68mg 5.96mg Wild rice raw
Copper 0.506mg 0.524mg Wild rice raw
Manganese 2.735mg 1.329mg Khorasan wheat
Selenium 81.5µg 2.8µg Khorasan wheat
Vitamin A 10IU 19IU Wild rice raw
Vitamin A RAE 1µg 1µg
Vitamin E 0.61mg 0.82mg Wild rice raw
Vitamin B1 0.566mg 0.115mg Khorasan wheat
Vitamin B2 0.184mg 0.262mg Wild rice raw
Vitamin B3 6.375mg 6.733mg Wild rice raw
Vitamin B5 0.949mg 1.074mg Wild rice raw
Vitamin B6 0.259mg 0.391mg Wild rice raw
Folate 95µg Wild rice raw
Vitamin K 1.8µg 1.9µg Wild rice raw
Tryptophan 0.13mg 0.179mg Wild rice raw
Threonine 0.442mg 0.469mg Wild rice raw
Isoleucine 0.566mg 0.618mg Wild rice raw
Leucine 1.112mg 1.018mg Khorasan wheat
Lysine 0.416mg 0.629mg Wild rice raw
Methionine 0.251mg 0.438mg Wild rice raw
Phenylalanine 0.772mg 0.721mg Khorasan wheat
Valine 0.687mg 0.858mg Wild rice raw
Histidine 0.379mg 0.384mg Wild rice raw
Trans Fat 0.005g Wild rice raw
Saturated Fat 0.196g 0.156g Wild rice raw
Monounsaturated Fat 0.213g 0.159g Khorasan wheat
Polyunsaturated fat 0.621g 0.676g Wild rice raw
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan wheat 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
36%
Khorasan wheat
39%
Wild rice raw
Minerals Daily Need Coverage Score
150%
Khorasan wheat
96%
Wild rice raw

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 5.34g)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 0.04g)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 17)
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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.