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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, 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 than Cereal. Cereal has 814µg of Vitamin A, 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
Cereal
2
:
Contains more Iron +1637.8%
Contains more Zinc +27.5%
Contains more Calcium +110%
Contains more Potassium +306.7%
Contains more Magnesium +831.6%
Contains more Copper +282.5%
Contains more Phosphorus +462.3%
Contains less Sodium -99.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 1278% 3% 10% 14% 46% 208% 33% 104%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Contains more Iron +1637.8%
Contains more Zinc +27.5%
Contains more Calcium +110%
Contains more Potassium +306.7%
Contains more Magnesium +831.6%
Contains more Copper +282.5%
Contains more Phosphorus +462.3%
Contains less Sodium -99.1%

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 C +∞%
Contains more Vitamin A +14594.7%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 129% 168% 2% 0% 1572% 894% 556% 14% 1382% 0% 0% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
Contains more Vitamin C +∞%
Contains more Vitamin A +14594.7%
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 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
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 the food
Protein
36%
Cereal
88%
Wild rice
Carbohydrates
87%
Cereal
75%
Wild rice
Fats
5%
Cereal
5%
Wild rice

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.
Cereal Wild rice
Lower in Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Wild rice
Wild rice contains less Sugars (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 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.

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

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 of 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.