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 433IU of vitamin A, while wild rice has 3IU.
- 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
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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.
| 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% |
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.
| 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% |
| Contains more CholineCholine | +117% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.96mg | 0.6mg | 67% |
| Vitamin B1 | 0.26mg | 0.052mg | 17% |
| Vitamin A | 130µg | 0µg | 14% |
| Vitamin B6 | 0.29mg | 0.135mg | 12% |
| Manganese | 0.558mg | 0.282mg | 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% | |
| Carbs | 11.67g | 21.34g | 3% |
| Vitamin B5 | 0.317mg | 0.154mg | 3% |
| Protein | 2.37g | 3.99g | 3% |
| Calories | 68kcal | 101kcal | 2% |
| Fats | 1.36g | 0.34g | 2% |
| Sodium | 49mg | 3mg | 2% |
| Vitamin E | 0.07mg | 0.24mg | 1% |
| Polyunsaturated fat | 0.426g | 0.213g | 1% |
| Monounsaturated fat | 0.391g | 0.05g | 1% |
| Choline | 4.7mg | 10.2mg | 1% |
| Saturated fat | 0.226g | 0.049g | 1% |
| Magnesium | 26mg | 32mg | 1% |
| Potassium | 61mg | 101mg | 1% |
| Phosphorus | 77mg | 82mg | 1% |
| 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
| 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
| 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
| 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
