Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Wild rice raw
  5. Compare
  6. Wild rice raw vs. Wheat

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

Compare

The main differences between Wild rice raw and Wheat

  • Wild rice raw is richer in Zinc, Folate, Vitamin B2, and Magnesium, yet Wheat is richer in Selenium, Manganese, Vitamin B1, Iron, and Phosphorus.
  • Daily need coverage for Selenium from Wheat is 157% higher.
  • Wild rice raw contains 2 times more Folate than Wheat . Wild rice raw contains 95µg of Folate, while Wheat contains 43µg.

Food types used in this article are Wild rice, raw and Wheat, durum.

Infographic

Wild rice raw vs Wheat 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.
Wild rice raw
Wild rice raw
2
:
8
Wheat
Wheat
Contains more Magnesium +22.9%
Contains more Zinc +43.3%
Contains more Calcium +61.9%
Contains more Iron +79.6%
Contains more Phosphorus +17.3%
Contains less Sodium -71.4%
Contains more Manganese +126.6%
Contains more Selenium +3092.9%
Equal in Potassium - 431
Equal in Copper - 0.553
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Contains more Magnesium +22.9%
Contains more Zinc +43.3%
Contains more Calcium +61.9%
Contains more Iron +79.6%
Contains more Phosphorus +17.3%
Contains less Sodium -71.4%
Contains more Manganese +126.6%
Contains more Selenium +3092.9%
Equal in Potassium - 431
Equal in Copper - 0.553

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.
Wild rice raw
Wild rice raw
6
:
3
Wheat
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin B2 +116.5%
Contains more Vitamin B5 +14.9%
Contains more Folate +120.9%
Contains more Vitamin B1 +264.3%
Equal in Vitamin B3 - 6.738
Equal in Vitamin B6 - 0.419
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%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +116.5%
Contains more Vitamin B5 +14.9%
Contains more Folate +120.9%
Contains more Vitamin B1 +264.3%
Equal in Vitamin B3 - 6.738
Equal in Vitamin B6 - 0.419

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
2
:
3
Wheat
Wheat
Contains more Fats +128.7%
Contains more Water +41%
Contains more Other +16.3%
Equal in Protein - 13.68
Equal in Carbs - 71.13
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
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more Fats +128.7%
Contains more Water +41%
Contains more Other +16.3%
Equal in Protein - 13.68
Equal in Carbs - 71.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
1
:
2
Wheat
Wheat
Contains less Saturated Fat -65.6%
Contains more Monounsaturated Fat +116.4%
Contains more Polyunsaturated fat +44.7%
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains less Saturated Fat -65.6%
Contains more Monounsaturated Fat +116.4%
Contains more Polyunsaturated fat +44.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice raw Wheat Opinion
Net carbs 68.7g 71.13g Wheat
Protein 14.73g 13.68g Wild rice raw
Fats 1.08g 2.47g Wheat
Carbs 74.9g 71.13g Wild rice raw
Calories 357kcal 339kcal Wild rice raw
Sugar 2.5g Wheat
Fiber 6.2g Wild rice raw
Calcium 21mg 34mg Wheat
Iron 1.96mg 3.52mg Wheat
Magnesium 177mg 144mg Wild rice raw
Phosphorus 433mg 508mg Wheat
Potassium 427mg 431mg Wheat
Sodium 7mg 2mg Wheat
Zinc 5.96mg 4.16mg Wild rice raw
Copper 0.524mg 0.553mg Wheat
Manganese 1.329mg 3.012mg Wheat
Selenium 2.8µg 89.4µg Wheat
Vitamin A 19IU 0IU Wild rice raw
Vitamin A RAE 1µg 0µg Wild rice raw
Vitamin E 0.82mg Wild rice raw
Vitamin B1 0.115mg 0.419mg Wheat
Vitamin B2 0.262mg 0.121mg Wild rice raw
Vitamin B3 6.733mg 6.738mg Wheat
Vitamin B5 1.074mg 0.935mg Wild rice raw
Vitamin B6 0.391mg 0.419mg Wheat
Folate 95µg 43µg Wild rice raw
Vitamin K 1.9µg Wild rice raw
Tryptophan 0.179mg 0.176mg Wild rice raw
Threonine 0.469mg 0.366mg Wild rice raw
Isoleucine 0.618mg 0.533mg Wild rice raw
Leucine 1.018mg 0.934mg Wild rice raw
Lysine 0.629mg 0.303mg Wild rice raw
Methionine 0.438mg 0.221mg Wild rice raw
Phenylalanine 0.721mg 0.681mg Wild rice raw
Valine 0.858mg 0.594mg Wild rice raw
Histidine 0.384mg 0.322mg Wild rice raw
Saturated Fat 0.156g 0.454g Wild rice raw
Monounsaturated Fat 0.159g 0.344g Wheat
Polyunsaturated fat 0.676g 0.978g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Wheat
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
39%
Wild rice raw
37%
Wheat
Minerals Daily Need Coverage Score
96%
Wild rice raw
168%
Wheat

Comparison summary

Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 0.298g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $0.4)
Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.