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  6. Wheat Bread vs. Wild rice

Wheat Bread vs. Wild rice — In-Depth Nutrition Comparison

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The main differences between wheat Bread and wild rice

  • Wheat Bread is richer than wild rice in selenium, manganese, iron, vitamin B1, vitamin B3, vitamin B2, calcium, phosphorus, and folate.
  • Daily need coverage for selenium for wheat Bread is 59% higher.
  • Wheat Bread contains 200 times more sodium than wild rice. Wheat Bread contains 601mg of sodium, while wild rice contains 3mg.

Food types used in this article are Bread, wheat, toasted and Wild rice, cooked.

Infographic

Wheat Bread vs Wild rice infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more MagnesiumMagnesium +84.4%
Contains more CalciumCalcium +5400%
Contains more PotassiumPotassium +120.8%
Contains more IronIron +581.7%
Contains more CopperCopper +63.6%
Contains more PhosphorusPhosphorus +129.3%
Contains more ManganeseManganese +388.3%
Contains more SeleniumSelenium +4075%
Contains less SodiumSodium -99.5%
~equal in Zinc ~1.34mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +744.2%
Contains more Vitamin B2Vitamin B2 +339.1%
Contains more Vitamin B3Vitamin B3 +385.6%
Contains more Vitamin B5Vitamin B5 +196.1%
Contains more Vitamin B6Vitamin B6 +13.3%
Contains more Vitamin KVitamin K +1040%
Contains more FolateFolate +230.8%
Contains more CholineCholine +116.7%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.24mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Wild rice DV% diff.
Selenium 33.4µg 0.8µg 59%
Manganese 1.377mg 0.282mg 48%
Iron 4.09mg 0.6mg 44%
Vitamin B1 0.439mg 0.052mg 32%
Vitamin B3 6.25mg 1.287mg 31%
Sodium 601mg 3mg 26%
Vitamin B2 0.382mg 0.087mg 23%
Protein 12.96g 3.99g 18%
Calcium 165mg 3mg 16%
Phosphorus 188mg 82mg 15%
Folate 86µg 26µg 15%
Fiber 4.7g 1.8g 12%
Calories 313kcal 101kcal 11%
Carbs 55.77g 21.34g 11%
Polyunsaturated fat 1.72g 0.213g 10%
Copper 0.198mg 0.121mg 9%
Magnesium 59mg 32mg 6%
Vitamin B5 0.456mg 0.154mg 6%
Fats 4.27g 0.34g 6%
Saturated fat 0.989g 0.049g 4%
Vitamin K 5.7µg 0.5µg 4%
Potassium 223mg 101mg 4%
Monounsaturated fat 1.019g 0.05g 2%
Choline 22.1mg 10.2mg 2%
Zinc 1.47mg 1.34mg 1%
Vitamin B6 0.153mg 0.135mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 19.54g N/A
Sugar 6.42g 0.73g N/A
Vitamin E 0.24mg 0.24mg 0%
Tryptophan 0.092mg 0.049mg 0%
Threonine 0.299mg 0.127mg 0%
Isoleucine 0.258mg 0.167mg 0%
Leucine 0.461mg 0.276mg 0%
Lysine 0.215mg 0.17mg 0%
Methionine 0.105mg 0.119mg 0%
Phenylalanine 0.315mg 0.195mg 0%
Valine 0.31mg 0.232mg 0%
Histidine 0.15mg 0.104mg 0%
Fructose 0.2g 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more ProteinProtein +224.8%
Contains more FatsFats +1155.9%
Contains more CarbsCarbs +161.3%
Contains more OtherOther +592.5%
Contains more WaterWater +205.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated fat +1938%
Contains more Poly. FatPolyunsaturated fat +707.5%
Contains less Sat. FatSaturated fat -95%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.