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  6. Wheat Bread vs. Wild rice raw

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

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Summary of differences between wheat Bread and wild rice raw

  • Wheat Bread has more selenium, vitamin B1, iron, and calcium; however, wild rice raw is higher in zinc, copper, phosphorus, magnesium, and vitamin B6.
  • Wheat Bread covers your daily need for selenium, 56% more than wild rice raw.
  • Wheat Bread has 86 times more sodium than wild rice raw. While wheat Bread has 601mg of sodium, wild rice raw has only 7mg.

These are the specific foods used in this comparison Bread, wheat, toasted and Wild rice, raw.

Infographic

Wheat Bread vs Wild rice raw 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.
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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +685.7%
Contains more IronIron +108.7%
Contains more SeleniumSelenium +1092.9%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +91.5%
Contains more CopperCopper +164.6%
Contains more ZincZinc +305.4%
Contains more PhosphorusPhosphorus +130.3%
Contains less SodiumSodium -98.8%
~equal in Manganese ~1.329mg

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +281.7%
Contains more Vitamin B2Vitamin B2 +45.8%
Contains more Vitamin KVitamin K +200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +241.7%
Contains more Vitamin B5Vitamin B5 +135.5%
Contains more Vitamin B6Vitamin B6 +155.6%
Contains more FolateFolate +10.5%
Contains more CholineCholine +58.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~6.733mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Wild rice raw DV% diff.
Selenium 33.4µg 2.8µg 56%
Zinc 1.47mg 5.96mg 41%
Copper 0.198mg 0.524mg 36%
Phosphorus 188mg 433mg 35%
Magnesium 59mg 177mg 28%
Iron 4.09mg 1.96mg 27%
Vitamin B1 0.439mg 0.115mg 27%
Sodium 601mg 7mg 26%
Vitamin B6 0.153mg 0.391mg 18%
Calcium 165mg 21mg 14%
Vitamin B5 0.456mg 1.074mg 12%
Vitamin B2 0.382mg 0.262mg 9%
Polyunsaturated fat 1.72g 0.676g 7%
Fiber 4.7g 6.2g 6%
Carbs 55.77g 74.9g 6%
Potassium 223mg 427mg 6%
Fats 4.27g 1.08g 5%
Saturated fat 0.989g 0.156g 4%
Vitamin E 0.24mg 0.82mg 4%
Protein 12.96g 14.73g 4%
Vitamin K 5.7µg 1.9µg 3%
Vitamin B3 6.25mg 6.733mg 3%
Monounsaturated fat 1.019g 0.159g 2%
Folate 86µg 95µg 2%
Choline 22.1mg 35mg 2%
Calories 313kcal 357kcal 2%
Manganese 1.377mg 1.329mg 2%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 68.7g N/A
Sugar 6.42g 2.5g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.092mg 0.179mg 0%
Threonine 0.299mg 0.469mg 0%
Isoleucine 0.258mg 0.618mg 0%
Leucine 0.461mg 1.018mg 0%
Lysine 0.215mg 0.629mg 0%
Methionine 0.105mg 0.438mg 0%
Phenylalanine 0.315mg 0.721mg 0%
Valine 0.31mg 0.858mg 0%
Histidine 0.15mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more FatsFats +295.4%
Contains more WaterWater +212.2%
Contains more OtherOther +81%
Contains more ProteinProtein +13.7%
Contains more CarbsCarbs +34.3%

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 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +540.9%
Contains more Poly. FatPolyunsaturated fat +154.4%
Contains less Sat. FatSaturated fat -84.2%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.