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Wild rice vs Oatmeal - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 42mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.07g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 14)
Which food contains less Sugars?
Oatmeal
Oatmeal contains less Sugars (difference - 2.04g)
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 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 Oatmeal
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in Cholesterol Equal
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 Oatmeal
Low Calories diet ok
Low Fats diet ok
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
21
Oatmeal
Mineral Summary Score
67
Wild rice
25
Oatmeal

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
:
Contains more Potassium +600%
Contains more Magnesium +580.8%
Contains more Copper +693.9%
Contains more Zinc +861.3%
Contains more Phosphorus +462.3%
Contains less Sodium -85.7%
Contains more Iron +204.1%
Contains more Calcium +281%
Contains more Potassium +600%
Contains more Magnesium +580.8%
Contains more Copper +693.9%
Contains more Zinc +861.3%
Contains more Phosphorus +462.3%
Contains less Sodium -85.7%
Contains more Iron +204.1%
Contains more Calcium +281%

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
:
Contains more Vitamin E +1071.4%
Contains more Vitamin B2 +21.9%
Contains more Vitamin B3 +122.6%
Contains more Vitamin B5 +238.8%
Contains more Vitamin B6 +34.8%
Contains more Vitamin K +375%
Contains more Vitamin A +2178.9%
Contains more Vitamin B1 +126.1%
Contains more Folic acid (B9) +∞%
Contains more Vitamin E +1071.4%
Contains more Vitamin B2 +21.9%
Contains more Vitamin B3 +122.6%
Contains more Vitamin B5 +238.8%
Contains more Vitamin B6 +34.8%
Contains more Vitamin K +375%
Contains more Vitamin A +2178.9%
Contains more Vitamin B1 +126.1%
Contains more Folic acid (B9) +∞%

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
14%
Oatmeal
Carbohydrates
75%
Wild rice
12%
Oatmeal
Fats
5%
Wild rice
6%
Oatmeal

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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 Oatmeal Opinion
Calories 357 68 Wild rice
Protein 14.73 2.37 Wild rice
Fats 1.08 1.36 Oatmeal
Vitamin C 0 0
Carbs 74.9 11.67 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.96 5.96 Oatmeal
Calcium 21 80 Oatmeal
Potassium 427 61 Wild rice
Magnesium 177 26 Wild rice
Sugars 2.5 0.46 Wild rice
Fiber 6.2 1.7 Wild rice
Copper 0.524 0.066 Wild rice
Zinc 5.96 0.62 Wild rice
Starch 10.37 Oatmeal
Phosphorus 433 77 Wild rice
Sodium 7 49 Wild rice
Vitamin A 19 433 Oatmeal
Vitamin E 0.82 0.07 Wild rice
Vitamin D 0 0
Vitamin B1 0.115 0.26 Oatmeal
Vitamin B2 0.262 0.215 Wild rice
Vitamin B3 6.733 3.025 Wild rice
Vitamin B5 1.074 0.317 Wild rice
Vitamin B6 0.391 0.29 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 0.4 Wild rice
Folic acid (B9) 0 39 Oatmeal
Trans Fat 0.003 Wild rice
Saturated Fat 0.156 0.226 Wild rice
Monounsaturated Fat 0.159 0.391 Oatmeal
Polyunsaturated fat 0.676 0.426 Wild rice
Tryptophan 0.179 0.04 Wild rice
Threonine 0.469 0.083 Wild rice
Isoleucine 0.618 0.105 Wild rice
Leucine 1.018 0.2 Wild rice
Lysine 0.629 0.135 Wild rice
Methionine 0.438 0.04 Wild rice
Phenylalanine 0.721 0.13 Wild rice
Valine 0.858 0.151 Wild rice
Histidine 0.384 0.057 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.