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Cereal vs Wild rice - In-Depth Nutrition Comparison

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What are the main differences between Cereal and Wild rice?

  • Cereal is richer in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, and Vitamin A RAE, while Wild rice is higher in Phosphorus, Copper, Vitamin C, and Magnesium.
  • Cereal's daily need coverage for Vitamin B1 is 514% higher.
  • Wild rice has 814 times less Vitamin A RAE than Cereal. Cereal has 814µg of Vitamin A RAE, while Wild rice has 1µg.

We used Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Wild rice, raw types in this comparison.

Infographic

Cereal 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +1637.8%
Contains more Zinc +27.5%
Contains more Calcium +110%
Contains more Magnesium +831.6%
Contains more Phosphorus +462.3%
Contains more Potassium +306.7%
Contains less Sodium -99.1%
Contains more Copper +282.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Contains more Iron +1637.8%
Contains more Zinc +27.5%
Contains more Calcium +110%
Contains more Magnesium +831.6%
Contains more Phosphorus +462.3%
Contains more Potassium +306.7%
Contains less Sodium -99.1%
Contains more Copper +282.5%

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
Cereal
6
:
Contains more Vitamin A +14594.7%
Contains more Vitamin C +∞%
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 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin A +14594.7%
Contains more Vitamin C +∞%
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 +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Wild rice Opinion
Net carbs 85.45g 68.7g Cereal
Protein 6.06g 14.73g Wild rice
Fats 1.08g 1.08g
Carbs 86.85g 74.9g Cereal
Calories 378kcal 357kcal Cereal
Starch g g
Fructose 0.26g g Cereal
Sugar 10.35g 2.5g Wild rice
Fiber 1.4g 6.2g Wild rice
Calcium 10mg 21mg Wild rice
Iron 34.06mg 1.96mg Cereal
Magnesium 19mg 177mg Wild rice
Phosphorus 77mg 433mg Wild rice
Potassium 105mg 427mg Wild rice
Sodium 795mg 7mg Wild rice
Zinc 7.6mg 5.96mg Cereal
Copper 0.137mg 0.524mg Wild rice
Vitamin A 2792IU 19IU Cereal
Vitamin E 0.08mg 0.82mg Wild rice
Vitamin D IU 0IU Wild rice
Vitamin D µg 0µg Wild rice
Vitamin C 38.5mg 0mg Cereal
Vitamin B1 6.288mg 0.115mg Cereal
Vitamin B2 3.87mg 0.262mg Cereal
Vitamin B3 29.62mg 6.733mg Cereal
Vitamin B5 0.226mg 1.074mg Wild rice
Vitamin B6 5.986mg 0.391mg Cereal
Folate µg 95µg Wild rice
Vitamin B12 µg 0µg Wild rice
Vitamin K 0µg 1.9µg Wild rice
Tryptophan 0.066mg 0.179mg Wild rice
Threonine 0.241mg 0.469mg Wild rice
Isoleucine 0.26mg 0.618mg Wild rice
Leucine 0.767mg 1.018mg Wild rice
Lysine 0.113mg 0.629mg Wild rice
Methionine 0.13mg 0.438mg Wild rice
Phenylalanine 0.365mg 0.721mg Wild rice
Valine 0.344mg 0.858mg Wild rice
Histidine 0.162mg 0.384mg Wild rice
Cholesterol mg 0mg Cereal
Trans Fat g g
Saturated Fat 0.26g 0.156g Wild rice
Monounsaturated Fat 0.204g 0.159g Cereal
Polyunsaturated fat 0.354g 0.676g Wild rice

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
393
Cereal
39
Wild rice
Mineral Summary Score
212
Cereal
96
Wild rice

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 food.
Protein
36%
Cereal
88%
Wild rice
Carbohydrates
87%
Cereal
75%
Wild rice
Fats
5%
Cereal
5%
Wild rice

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (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 glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 12)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
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.
Which food is richer in vitamins?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wild rice - 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.