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Wild rice vs Cereal - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Wild rice
Wild rice contains less Sugars (difference - 7.85g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 788mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.104g)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Cereal
Cereal is lower in glycemic index (difference - 3)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wild rice Cereal
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Wild rice Cereal
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
23
Wild rice
304
Cereal
Mineral Summary Score
67
Wild rice
111
Cereal

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Cereal
Contains more Calcium +110%
Contains more Potassium +306.7%
Contains more Magnesium +831.6%
Contains more Copper +282.5%
Contains more Phosphorus +462.3%
Contains less Sodium -99.1%
Contains more Iron +1637.8%
Contains more Zinc +27.5%
Contains more Calcium +110%
Contains more Potassium +306.7%
Contains more Magnesium +831.6%
Contains more Copper +282.5%
Contains more Phosphorus +462.3%
Contains less Sodium -99.1%
Contains more Iron +1637.8%
Contains more Zinc +27.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Cereal
Contains more Vitamin E +925%
Contains more Vitamin B5 +375.2%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +14594.7%
Contains more Vitamin B1 +5367.8%
Contains more Vitamin B2 +1377.1%
Contains more Vitamin B3 +339.9%
Contains more Vitamin B6 +1430.9%
Contains more Vitamin E +925%
Contains more Vitamin B5 +375.2%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +14594.7%
Contains more Vitamin B1 +5367.8%
Contains more Vitamin B2 +1377.1%
Contains more Vitamin B3 +339.9%
Contains more Vitamin B6 +1430.9%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
88%
Wild rice
36%
Cereal
Carbohydrates
75%
Wild rice
87%
Cereal
Fats
5%
Wild rice
5%
Cereal

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Wild rice Cereal Opinion
Calories 357 378 Cereal
Protein 14.73 6.06 Wild rice
Fats 1.08 1.08
Vitamin C 0 38.5 Cereal
Carbs 74.9 86.85 Cereal
Cholesterol 0 Cereal
Vitamin D 0 Wild rice
Iron 1.96 34.06 Cereal
Calcium 21 10 Wild rice
Potassium 427 105 Wild rice
Magnesium 177 19 Wild rice
Sugars 2.5 10.35 Cereal
Fiber 6.2 1.4 Wild rice
Copper 0.524 0.137 Wild rice
Zinc 5.96 7.6 Cereal
Starch
Phosphorus 433 77 Wild rice
Sodium 7 795 Wild rice
Vitamin A 19 2792 Cereal
Vitamin E 0.82 0.08 Wild rice
Vitamin D 0 Wild rice
Vitamin B1 0.115 6.288 Cereal
Vitamin B2 0.262 3.87 Cereal
Vitamin B3 6.733 29.62 Cereal
Vitamin B5 1.074 0.226 Wild rice
Vitamin B6 0.391 5.986 Cereal
Vitamin B12 0 Wild rice
Vitamin K 1.9 0 Wild rice
Folic acid (B9) 0 Wild rice
Trans Fat
Saturated Fat 0.156 0.26 Wild rice
Monounsaturated Fat 0.159 0.204 Cereal
Polyunsaturated fat 0.676 0.354 Wild rice
Tryptophan 0.179 0.066 Wild rice
Threonine 0.469 0.241 Wild rice
Isoleucine 0.618 0.26 Wild rice
Leucine 1.018 0.767 Wild rice
Lysine 0.629 0.113 Wild rice
Methionine 0.438 0.13 Wild rice
Phenylalanine 0.721 0.365 Wild rice
Valine 0.858 0.344 Wild rice
Histidine 0.384 0.162 Wild rice
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.