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

Wild rice vs. Oatmeal — In-Depth Nutrition Comparison

Compare

Important differences between Wild rice and Oatmeal

  • Wild rice has more Zinc, however, Oatmeal has more Iron, Vitamin B1, Vitamin A RAE, Manganese, Vitamin B6, Vitamin B3, Vitamin B2, Calcium, and Selenium.
  • Oatmeal's daily need coverage for Iron is 67% more.
  • Wild rice has 2 times more Zinc than Oatmeal. Wild rice has 1.34mg of Zinc, while Oatmeal has 0.62mg.

The food varieties used in the comparison are Wild rice, cooked and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Wild rice vs Oatmeal 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
Wild rice
6
:
4
Oatmeal
Oatmeal
Contains more Magnesium +23.1%
Contains more Potassium +65.6%
Contains less Sodium -93.9%
Contains more Zinc +116.1%
Contains more Copper +83.3%
Contains more Calcium +2566.7%
Contains more Iron +893.3%
Contains more Manganese +97.9%
Contains more Selenium +525%
Equal in Phosphorus - 77
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Magnesium +23.1%
Contains more Potassium +65.6%
Contains less Sodium -93.9%
Contains more Zinc +116.1%
Contains more Copper +83.3%
Contains more Calcium +2566.7%
Contains more Iron +893.3%
Contains more Manganese +97.9%
Contains more Selenium +525%
Equal in Phosphorus - 77

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
Wild rice
2
:
7
Oatmeal
Oatmeal
Contains more Vitamin E +242.9%
Contains more Vitamin K +25%
Contains more Vitamin A +14333.3%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +147.1%
Contains more Vitamin B3 +135%
Contains more Vitamin B5 +105.8%
Contains more Vitamin B6 +114.8%
Contains more Folate +69.2%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin E +242.9%
Contains more Vitamin K +25%
Contains more Vitamin A +14333.3%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +147.1%
Contains more Vitamin B3 +135%
Contains more Vitamin B5 +105.8%
Contains more Vitamin B6 +114.8%
Contains more Folate +69.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
2
:
3
Oatmeal
Oatmeal
Contains more Protein +68.4%
Contains more Carbs +82.9%
Contains more Fats +300%
Contains more Water +13.7%
Contains more Other +42.5%
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +68.4%
Contains more Carbs +82.9%
Contains more Fats +300%
Contains more Water +13.7%
Contains more Other +42.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice
Wild rice
1
:
2
Oatmeal
Oatmeal
Contains less Saturated Fat -78.3%
Contains more Monounsaturated Fat +682%
Contains more Polyunsaturated fat +100%
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains less Saturated Fat -78.3%
Contains more Monounsaturated Fat +682%
Contains more Polyunsaturated fat +100%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Wild rice
Wild rice
3
:
2
Oatmeal
Oatmeal
Contains more Sucrose +13.8%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%
Contains more Galactose +∞%
Wild rice
45% 27% 27%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Oatmeal
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Contains more Sucrose +13.8%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%
Contains more Galactose +∞%

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

All nutrients comparison - raw data values

Nutrient Wild rice Oatmeal Opinion
Net carbs 19.54g 9.97g Wild rice
Protein 3.99g 2.37g Wild rice
Fats 0.34g 1.36g Oatmeal
Carbs 21.34g 11.67g Wild rice
Calories 101kcal 68kcal Wild rice
Starch 10.37g Oatmeal
Fructose 0.2g 0g Wild rice
Sugar 0.73g 0.46g Oatmeal
Fiber 1.8g 1.7g Wild rice
Calcium 3mg 80mg Oatmeal
Iron 0.6mg 5.96mg Oatmeal
Magnesium 32mg 26mg Wild rice
Phosphorus 82mg 77mg Wild rice
Potassium 101mg 61mg Wild rice
Sodium 3mg 49mg Wild rice
Zinc 1.34mg 0.62mg Wild rice
Copper 0.121mg 0.066mg Wild rice
Manganese 0.282mg 0.558mg Oatmeal
Selenium 0.8µg 5µg Oatmeal
Vitamin A 3IU 433IU Oatmeal
Vitamin A RAE 0µg 130µg Oatmeal
Vitamin E 0.24mg 0.07mg Wild rice
Vitamin B1 0.052mg 0.26mg Oatmeal
Vitamin B2 0.087mg 0.215mg Oatmeal
Vitamin B3 1.287mg 3.025mg Oatmeal
Vitamin B5 0.154mg 0.317mg Oatmeal
Vitamin B6 0.135mg 0.29mg Oatmeal
Folate 26µg 44µg Oatmeal
Vitamin K 0.5µg 0.4µg Wild rice
Tryptophan 0.049mg 0.04mg Wild rice
Threonine 0.127mg 0.083mg Wild rice
Isoleucine 0.167mg 0.105mg Wild rice
Leucine 0.276mg 0.2mg Wild rice
Lysine 0.17mg 0.135mg Wild rice
Methionine 0.119mg 0.04mg Wild rice
Phenylalanine 0.195mg 0.13mg Wild rice
Valine 0.232mg 0.151mg Wild rice
Histidine 0.104mg 0.057mg Wild rice
Trans Fat 0.003g Wild rice
Saturated Fat 0.049g 0.226g Wild rice
Monounsaturated Fat 0.05g 0.391g Oatmeal
Polyunsaturated fat 0.213g 0.426g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Wild rice
Wild rice vs Tagliatelle
Tagliatelle
Wild rice
Wild rice vs Pasta
Pasta
Wild rice
Wild rice vs Noodles
Noodles
Oatmeal
Oatmeal vs Porridge
Porridge
Oatmeal
Oatmeal vs Cereal
Cereal
Oatmeal
Oatmeal vs Pâté
Pâté

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
10%
Wild rice
27%
Oatmeal
Minerals Daily Need Coverage Score
21%
Wild rice
45%
Oatmeal

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 46mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.177g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 22)
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 0.27g)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.