Oatmeal vs. Wild rice raw — In-Depth Nutrition Comparison
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Differences between oatmeal and wild rice raw
- Oatmeal has more iron, while wild rice raw has more copper, phosphorus, zinc, magnesium, manganese, vitamin B3, fiber, vitamin B5, and folate.
- Wild rice raw's daily need coverage for copper is 51% higher.
- Wild rice raw contains 3 times less iron than oatmeal. Oatmeal contains 5.96mg of iron, while wild rice raw contains 1.96mg.
- Wild rice raw has a lower glycemic index. The glycemic index of wild rice raw is 57, while the glycemic index of oatmeal is 79.
The food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Wild rice, raw.
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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 | +281% |
| Contains more IronIron | +204.1% |
| Contains more SeleniumSelenium | +78.6% |
| Contains more MagnesiumMagnesium | +580.8% |
| Contains more PotassiumPotassium | +600% |
| Contains more CopperCopper | +693.9% |
| Contains more ZincZinc | +861.3% |
| Contains more PhosphorusPhosphorus | +462.3% |
| Contains less SodiumSodium | -85.7% |
| Contains more ManganeseManganese | +138.2% |
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 | +12900% |
| Contains more Vitamin B1Vitamin B1 | +126.1% |
| Contains more Vitamin EVitamin E | +1071.4% |
| Contains more Vitamin B2Vitamin B2 | +21.9% |
| Contains more Vitamin B3Vitamin B3 | +122.6% |
| Contains more Vitamin B5Vitamin B5 | +238.8% |
| Contains more Vitamin B6Vitamin B6 | +34.8% |
| Contains more Vitamin KVitamin K | +375% |
| Contains more FolateFolate | +115.9% |
| Contains more CholineCholine | +644.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Phosphorus | 77mg | 433mg | 51% |
| Copper | 0.066mg | 0.524mg | 51% |
| Iron | 5.96mg | 1.96mg | 50% |
| Zinc | 0.62mg | 5.96mg | 49% |
| Magnesium | 26mg | 177mg | 36% |
| Manganese | 0.558mg | 1.329mg | 34% |
| Protein | 2.37g | 14.73g | 25% |
| Vitamin B3 | 3.025mg | 6.733mg | 23% |
| Carbs | 11.67g | 74.9g | 21% |
| Fiber | 1.7g | 6.2g | 18% |
| Vitamin B5 | 0.317mg | 1.074mg | 15% |
| Calories | 68kcal | 357kcal | 14% |
| Vitamin A | 130µg | 1µg | 14% |
| Folate | 44µg | 95µg | 13% |
| Vitamin B1 | 0.26mg | 0.115mg | 12% |
| Potassium | 61mg | 427mg | 11% |
| Vitamin B6 | 0.29mg | 0.391mg | 8% |
| Choline | 4.7mg | 35mg | 6% |
| Calcium | 80mg | 21mg | 6% |
| Vitamin E | 0.07mg | 0.82mg | 5% |
| Selenium | 5µg | 2.8µg | 4% |
| Vitamin B2 | 0.215mg | 0.262mg | 4% |
| Starch | 10.37g | 4% | |
| Polyunsaturated fat | 0.426g | 0.676g | 2% |
| Sodium | 49mg | 7mg | 2% |
| Vitamin K | 0.4µg | 1.9µg | 1% |
| Monounsaturated fat | 0.391g | 0.159g | 1% |
| Fats | 1.36g | 1.08g | 0% |
| Net carbs | 9.97g | 68.7g | N/A |
| Sugar | 0.46g | 2.5g | N/A |
| Trans fat | 0.003g | N/A | |
| Saturated fat | 0.226g | 0.156g | 0% |
| Tryptophan | 0.04mg | 0.179mg | 0% |
| Threonine | 0.083mg | 0.469mg | 0% |
| Isoleucine | 0.105mg | 0.618mg | 0% |
| Leucine | 0.2mg | 1.018mg | 0% |
| Lysine | 0.135mg | 0.629mg | 0% |
| Methionine | 0.04mg | 0.438mg | 0% |
| Phenylalanine | 0.13mg | 0.721mg | 0% |
| Valine | 0.151mg | 0.858mg | 0% |
| Histidine | 0.057mg | 0.384mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
| Contains more FatsFats | +25.9% |
| Contains more WaterWater | +982.9% |
| Contains more ProteinProtein | +521.5% |
| Contains more CarbsCarbs | +541.8% |
| Contains more OtherOther | +168.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
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 | +145.9% |
| Contains less Sat. FatSaturated fat | -31% |
| Contains more Poly. FatPolyunsaturated fat | +58.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
10.37 g
Sucrose:
0.29 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.16 g
Starch:
0 g
Sucrose:
0.67 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +131% |
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g