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  6. Wild rice raw vs. Khorasan wheat

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

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

  • Wild rice raw is richer in Zinc, Magnesium, Vitamin B6, Phosphorus, and Vitamin B2, while Khorasan wheat is higher in Selenium, Manganese, Vitamin B1, Iron, and Fiber.
  • Khorasan wheat's daily need coverage for Selenium is 143% higher.
  • Khorasan wheat has 2 times less Zinc than Wild rice raw. Wild rice raw has 5.96mg of Zinc, while Khorasan wheat has 3.68mg.

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

Infographic

Wild rice raw vs Khorasan 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
5
:
5
Khorasan wheat
Khorasan wheat
Contains more Magnesium +36.2%
Contains more Phosphorus +19%
Contains more Zinc +62%
Contains more Iron +92.3%
Contains less Sodium -28.6%
Contains more Manganese +105.8%
Contains more Selenium +2810.7%
Equal in Calcium - 22
Equal in Potassium - 403
Equal in Copper - 0.506
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Khorasan wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
Contains more Magnesium +36.2%
Contains more Phosphorus +19%
Contains more Zinc +62%
Contains more Iron +92.3%
Contains less Sodium -28.6%
Contains more Manganese +105.8%
Contains more Selenium +2810.7%
Equal in Calcium - 22
Equal in Potassium - 403
Equal in Copper - 0.506

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
10
:
1
Khorasan wheat
Khorasan wheat
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%
Contains more Vitamin B1 +392.2%
Equal in Vitamin B3 - 6.375
Equal in Vitamin K - 1.8
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%
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%
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%
Contains more Vitamin B1 +392.2%
Equal in Vitamin B3 - 6.375
Equal in Vitamin K - 1.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
2
:
3
Khorasan wheat
Khorasan wheat
Contains more Fats +97.2%
Contains more Water +42.7%
Equal in Protein - 14.54
Equal in Carbs - 70.58
Equal in Other - 1.68
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
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
Contains more Fats +97.2%
Contains more Water +42.7%
Equal in Protein - 14.54
Equal in Carbs - 70.58
Equal in Other - 1.68

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
2
:
1
Khorasan wheat
Khorasan wheat
Contains less Saturated Fat -20.4%
Contains more Monounsaturated Fat +34%
Equal in Polyunsaturated fat - 0.621
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Khorasan wheat
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
Contains less Saturated Fat -20.4%
Contains more Monounsaturated Fat +34%
Equal in Polyunsaturated fat - 0.621

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
1
:
4
Khorasan wheat
Khorasan wheat
Contains more Sucrose +21.8%
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
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
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
Contains more Sucrose +21.8%
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

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 Khorasan wheat
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 Wild rice raw Khorasan wheat Opinion
Net carbs 68.7g 59.48g Wild rice raw
Protein 14.73g 14.54g Wild rice raw
Fats 1.08g 2.13g Khorasan wheat
Carbs 74.9g 70.58g Wild rice raw
Calories 357kcal 337kcal Wild rice raw
Starch 52.41g Khorasan wheat
Fructose 0.11g Khorasan wheat
Sugar 2.5g 7.84g Wild rice raw
Fiber 6.2g 11.1g Khorasan wheat
Calcium 21mg 22mg Khorasan wheat
Iron 1.96mg 3.77mg Khorasan wheat
Magnesium 177mg 130mg Wild rice raw
Phosphorus 433mg 364mg Wild rice raw
Potassium 427mg 403mg Wild rice raw
Sodium 7mg 5mg Khorasan wheat
Zinc 5.96mg 3.68mg Wild rice raw
Copper 0.524mg 0.506mg Wild rice raw
Manganese 1.329mg 2.735mg Khorasan wheat
Selenium 2.8µg 81.5µg Khorasan wheat
Vitamin A 19IU 10IU Wild rice raw
Vitamin A RAE 1µg 1µg
Vitamin E 0.82mg 0.61mg Wild rice raw
Vitamin B1 0.115mg 0.566mg Khorasan wheat
Vitamin B2 0.262mg 0.184mg Wild rice raw
Vitamin B3 6.733mg 6.375mg Wild rice raw
Vitamin B5 1.074mg 0.949mg Wild rice raw
Vitamin B6 0.391mg 0.259mg Wild rice raw
Folate 95µg Wild rice raw
Vitamin K 1.9µg 1.8µg Wild rice raw
Tryptophan 0.179mg 0.13mg Wild rice raw
Threonine 0.469mg 0.442mg Wild rice raw
Isoleucine 0.618mg 0.566mg Wild rice raw
Leucine 1.018mg 1.112mg Khorasan wheat
Lysine 0.629mg 0.416mg Wild rice raw
Methionine 0.438mg 0.251mg Wild rice raw
Phenylalanine 0.721mg 0.772mg Khorasan wheat
Valine 0.858mg 0.687mg Wild rice raw
Histidine 0.384mg 0.379mg Wild rice raw
Trans Fat 0.005g Wild rice raw
Saturated Fat 0.156g 0.196g Wild rice raw
Monounsaturated Fat 0.159g 0.213g Khorasan wheat
Polyunsaturated fat 0.676g 0.621g 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
Wild rice raw Khorasan 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
36%
Khorasan wheat
Minerals Daily Need Coverage Score
96%
Wild rice raw
150%
Khorasan wheat

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.