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  6. Wild rice raw vs. Flour

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

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How are Wild rice raw and Flour different?

  • Wild rice raw is higher in Zinc, Phosphorus, Copper, Magnesium, Manganese, and Vitamin B6, however, Flour is richer in Selenium, Vitamin B1, Iron, and Folate.
  • Daily need coverage for Selenium from Flour is 57% higher.
  • Wild rice raw contains 9 times more Vitamin B6 than Flour. While Wild rice raw contains 0.391mg of Vitamin B6, Flour contains only 0.044mg.

Wild rice, raw and Wheat flour, white, all-purpose, enriched, bleached are the varieties used in this article.

Infographic

Wild rice raw vs Flour 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
7
:
3
Flour
Flour
Contains more Calcium +40%
Contains more Magnesium +704.5%
Contains more Phosphorus +300.9%
Contains more Potassium +299.1%
Contains more Zinc +751.4%
Contains more Copper +263.9%
Contains more Manganese +94.9%
Contains more Iron +136.7%
Contains less Sodium -71.4%
Contains more Selenium +1110.7%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +40%
Contains more Magnesium +704.5%
Contains more Phosphorus +300.9%
Contains more Potassium +299.1%
Contains more Zinc +751.4%
Contains more Copper +263.9%
Contains more Manganese +94.9%
Contains more Iron +136.7%
Contains less Sodium -71.4%
Contains more Selenium +1110.7%

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
Flour
Flour
Contains more Vitamin A +∞%
Contains more Vitamin E +1266.7%
Contains more Vitamin B3 +14%
Contains more Vitamin B5 +145.2%
Contains more Vitamin B6 +788.6%
Contains more Vitamin K +533.3%
Contains more Vitamin B1 +582.6%
Contains more Vitamin B2 +88.5%
Contains more Folate +92.6%
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%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1266.7%
Contains more Vitamin B3 +14%
Contains more Vitamin B5 +145.2%
Contains more Vitamin B6 +788.6%
Contains more Vitamin K +533.3%
Contains more Vitamin B1 +582.6%
Contains more Vitamin B2 +88.5%
Contains more Folate +92.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
3
:
2
Flour
Flour
Contains more Protein +42.6%
Contains more Fats +10.2%
Contains more Other +232.6%
Contains more Water +53.6%
Equal in Fats - 0.98
Equal in Carbs - 76.31
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
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Protein +42.6%
Contains more Fats +10.2%
Contains more Other +232.6%
Contains more Water +53.6%
Equal in Fats - 0.98
Equal in Carbs - 76.31

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
2
:
1
Flour
Flour
Contains more Monounsaturated Fat +82.8%
Contains more Polyunsaturated fat +63.7%
Equal in Saturated Fat - 0.155
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +82.8%
Contains more Polyunsaturated fat +63.7%
Equal in Saturated Fat - 0.155

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

All nutrients comparison - raw data values

Nutrient Wild rice raw Flour Opinion
Net carbs 68.7g 73.61g Flour
Protein 14.73g 10.33g Wild rice raw
Fats 1.08g 0.98g Wild rice raw
Carbs 74.9g 76.31g Flour
Calories 357kcal 364kcal Flour
Sugar 2.5g 0.27g Flour
Fiber 6.2g 2.7g Wild rice raw
Calcium 21mg 15mg Wild rice raw
Iron 1.96mg 4.64mg Flour
Magnesium 177mg 22mg Wild rice raw
Phosphorus 433mg 108mg Wild rice raw
Potassium 427mg 107mg Wild rice raw
Sodium 7mg 2mg Flour
Zinc 5.96mg 0.7mg Wild rice raw
Copper 0.524mg 0.144mg Wild rice raw
Manganese 1.329mg 0.682mg Wild rice raw
Selenium 2.8µg 33.9µg Flour
Vitamin A 19IU 0IU Wild rice raw
Vitamin A RAE 1µg 0µg Wild rice raw
Vitamin E 0.82mg 0.06mg Wild rice raw
Vitamin B1 0.115mg 0.785mg Flour
Vitamin B2 0.262mg 0.494mg Flour
Vitamin B3 6.733mg 5.904mg Wild rice raw
Vitamin B5 1.074mg 0.438mg Wild rice raw
Vitamin B6 0.391mg 0.044mg Wild rice raw
Folate 95µg 183µg Flour
Vitamin K 1.9µg 0.3µg Wild rice raw
Tryptophan 0.179mg 0.127mg Wild rice raw
Threonine 0.469mg 0.281mg Wild rice raw
Isoleucine 0.618mg 0.357mg Wild rice raw
Leucine 1.018mg 0.71mg Wild rice raw
Lysine 0.629mg 0.228mg Wild rice raw
Methionine 0.438mg 0.183mg Wild rice raw
Phenylalanine 0.721mg 0.52mg Wild rice raw
Valine 0.858mg 0.415mg Wild rice raw
Histidine 0.384mg 0.23mg Wild rice raw
Saturated Fat 0.156g 0.155g Flour
Monounsaturated Fat 0.159g 0.087g Wild rice raw
Polyunsaturated fat 0.676g 0.413g Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Flour
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
50%
Flour
Minerals Daily Need Coverage Score
96%
Wild rice raw
59%
Flour

Comparison summary

Which food is lower in glycemic index?
Wild rice raw
Wild rice raw is lower in glycemic index (difference - 15)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $1)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.001g)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.