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  6. Oatmeal vs. Wild rice

Oatmeal vs. Wild rice — In-Depth Nutrition Comparison

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Important differences between oatmeal and wild rice

  • Oatmeal has more iron, vitamin B1, manganese, vitamin B6, vitamin B3, vitamin B2, vitamin A, calcium, and selenium; however, wild rice has more zinc.
  • Oatmeal's daily need coverage for iron is 67% more.
  • Oatmeal has 144 times more vitamin A than wild rice. Oatmeal has 433 IU of vitamin A, while wild rice has 3 IU.
  • Oatmeal has a higher glycemic index than wild rice.

The food varieties used in the comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Wild rice, cooked.

Infographic

Oatmeal vs Wild rice 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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 CalciumCalcium +2566.7%
Contains more IronIron +893.3%
Contains more ManganeseManganese +97.9%
Contains more SeleniumSelenium +525%
Contains more MagnesiumMagnesium +23.1%
Contains more PotassiumPotassium +65.6%
Contains more CopperCopper +83.3%
Contains more ZincZinc +116.1%
Contains less SodiumSodium -93.9%
~equal in Phosphorus ~82mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 4.8% 13% 20% 24% 9.2% 31% 0% 1.3% 20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +147.1%
Contains more Vitamin B3Vitamin B3 +135%
Contains more Vitamin B5Vitamin B5 +105.8%
Contains more Vitamin B6Vitamin B6 +114.8%
Contains more FolateFolate +69.2%
Contains more Vitamin EVitamin E +242.9%
Contains more Vitamin KVitamin K +25%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Wild rice DV% diff.
Iron 5.96mg 0.6mg 67%
Vitamin B1 0.26mg 0.052mg 17%
Vitamin A 130µg 0µg 14%
Manganese 0.558mg 0.282mg 12%
Vitamin B6 0.29mg 0.135mg 12%
Vitamin B3 3.025mg 1.287mg 11%
Vitamin B2 0.215mg 0.087mg 10%
Calcium 80mg 3mg 8%
Selenium 5µg 0.8µg 8%
Zinc 0.62mg 1.34mg 7%
Copper 0.066mg 0.121mg 6%
Folate 44µg 26µg 5%
Starch 10.37g 4%
Protein 2.37g 3.99g 3%
Carbs 11.67g 21.34g 3%
Vitamin B5 0.317mg 0.154mg 3%
Calories 68kcal 101kcal 2%
Fats 1.36g 0.34g 2%
Sodium 49mg 3mg 2%
Magnesium 26mg 32mg 1%
Potassium 61mg 101mg 1%
Phosphorus 77mg 82mg 1%
Vitamin E 0.07mg 0.24mg 1%
Choline 4.7mg 10.2mg 1%
Saturated fat 0.226g 0.049g 1%
Monounsaturated fat 0.391g 0.05g 1%
Polyunsaturated fat 0.426g 0.213g 1%
Protein per 100 calories 3.5g 4g N/A
Calories per 10 g protein 287kcal 253kcal N/A
Weight per 100 calories 147g 99g N/A
Net carbs 9.97g 19.54g N/A
Sugar 0.46g 0.73g N/A
Fiber 1.7g 1.8g 0%
Vitamin K 0.4µg 0.5µg 0%
Trans fat 0.003g N/A
Tryptophan 0.04mg 0.049mg 0%
Threonine 0.083mg 0.127mg 0%
Isoleucine 0.105mg 0.167mg 0%
Leucine 0.2mg 0.276mg 0%
Lysine 0.135mg 0.17mg 0%
Methionine 0.04mg 0.119mg 0%
Phenylalanine 0.13mg 0.195mg 0%
Valine 0.151mg 0.232mg 0%
Histidine 0.057mg 0.104mg 0%
Fructose 0g 0.2g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 FatsFats +300%
Contains more WaterWater +13.7%
Contains more OtherOther +42.5%
Contains more ProteinProtein +68.4%
Contains more CarbsCarbs +82.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 +682%
Contains more Poly. FatPolyunsaturated fat +100%
Contains less Sat. FatSaturated fat -78.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
45% 27% 27%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +13.8%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

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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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.