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  6. Oatmeal vs. Wild rice raw

Oatmeal vs. Wild rice raw — In-Depth Nutrition Comparison

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Differences between Oatmeal and Wild rice raw

  • Oatmeal has more Iron, and Vitamin A RAE, while Wild rice raw has more Copper, Phosphorus, Zinc, Magnesium, Manganese, Vitamin B3, Fiber, and Vitamin B5.
  • Wild rice raw's daily need coverage for Copper is 51% higher.
  • Wild rice raw contains 130 times less Vitamin A RAE than Oatmeal. Oatmeal contains 130µg of Vitamin A RAE, while Wild rice raw contains 1µg.

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.

Infographic

Oatmeal vs Wild rice raw 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.
Oatmeal
Oatmeal
3
:
7
Wild rice raw
Wild rice raw
Contains more Calcium +281%
Contains more Iron +204.1%
Contains more Selenium +78.6%
Contains more Magnesium +580.8%
Contains more Phosphorus +462.3%
Contains more Potassium +600%
Contains less Sodium -85.7%
Contains more Zinc +861.3%
Contains more Copper +693.9%
Contains more Manganese +138.2%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Contains more Calcium +281%
Contains more Iron +204.1%
Contains more Selenium +78.6%
Contains more Magnesium +580.8%
Contains more Phosphorus +462.3%
Contains more Potassium +600%
Contains less Sodium -85.7%
Contains more Zinc +861.3%
Contains more Copper +693.9%
Contains more Manganese +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.
Oatmeal
Oatmeal
2
:
7
Wild rice raw
Wild rice raw
Contains more Vitamin A +2178.9%
Contains more Vitamin B1 +126.1%
Contains more Vitamin E +1071.4%
Contains more Vitamin B2 +21.9%
Contains more Vitamin B3 +122.6%
Contains more Vitamin B5 +238.8%
Contains more Vitamin B6 +34.8%
Contains more Folate +115.9%
Contains more Vitamin K +375%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Wild rice raw
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 +2178.9%
Contains more Vitamin B1 +126.1%
Contains more Vitamin E +1071.4%
Contains more Vitamin B2 +21.9%
Contains more Vitamin B3 +122.6%
Contains more Vitamin B5 +238.8%
Contains more Vitamin B6 +34.8%
Contains more Folate +115.9%
Contains more Vitamin K +375%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
3
Wild rice raw
Wild rice raw
Contains more Fats +25.9%
Contains more Water +982.9%
Contains more Protein +521.5%
Contains more Carbs +541.8%
Contains more Other +168.4%
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more Fats +25.9%
Contains more Water +982.9%
Contains more Protein +521.5%
Contains more Carbs +541.8%
Contains more Other +168.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
1
:
2
Wild rice raw
Wild rice raw
Contains more Monounsaturated Fat +145.9%
Contains less Saturated Fat -31%
Contains more Polyunsaturated fat +58.7%
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Contains more Monounsaturated Fat +145.9%
Contains less Saturated Fat -31%
Contains more Polyunsaturated fat +58.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
1
Wild rice raw
Wild rice raw
Contains more Starch +∞%
Contains more Galactose +∞%
Contains more Sucrose +131%
Oatmeal
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
Wild rice raw
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Galactose +∞%
Contains more Sucrose +131%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oatmeal Wild rice raw
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Wild rice raw Opinion
Net carbs 9.97g 68.7g Wild rice raw
Protein 2.37g 14.73g Wild rice raw
Fats 1.36g 1.08g Oatmeal
Carbs 11.67g 74.9g Wild rice raw
Calories 68kcal 357kcal Wild rice raw
Starch 10.37g Oatmeal
Sugar 0.46g 2.5g Oatmeal
Fiber 1.7g 6.2g Wild rice raw
Calcium 80mg 21mg Oatmeal
Iron 5.96mg 1.96mg Oatmeal
Magnesium 26mg 177mg Wild rice raw
Phosphorus 77mg 433mg Wild rice raw
Potassium 61mg 427mg Wild rice raw
Sodium 49mg 7mg Wild rice raw
Zinc 0.62mg 5.96mg Wild rice raw
Copper 0.066mg 0.524mg Wild rice raw
Manganese 0.558mg 1.329mg Wild rice raw
Selenium 5µg 2.8µg Oatmeal
Vitamin A 433IU 19IU Oatmeal
Vitamin A RAE 130µg 1µg Oatmeal
Vitamin E 0.07mg 0.82mg Wild rice raw
Vitamin B1 0.26mg 0.115mg Oatmeal
Vitamin B2 0.215mg 0.262mg Wild rice raw
Vitamin B3 3.025mg 6.733mg Wild rice raw
Vitamin B5 0.317mg 1.074mg Wild rice raw
Vitamin B6 0.29mg 0.391mg Wild rice raw
Folate 44µg 95µg Wild rice raw
Vitamin K 0.4µg 1.9µg Wild rice raw
Tryptophan 0.04mg 0.179mg Wild rice raw
Threonine 0.083mg 0.469mg Wild rice raw
Isoleucine 0.105mg 0.618mg Wild rice raw
Leucine 0.2mg 1.018mg Wild rice raw
Lysine 0.135mg 0.629mg Wild rice raw
Methionine 0.04mg 0.438mg Wild rice raw
Phenylalanine 0.13mg 0.721mg Wild rice raw
Valine 0.151mg 0.858mg Wild rice raw
Histidine 0.057mg 0.384mg Wild rice raw
Trans Fat 0.003g Wild rice raw
Saturated Fat 0.226g 0.156g Wild rice raw
Monounsaturated Fat 0.391g 0.159g Oatmeal
Polyunsaturated fat 0.426g 0.676g Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Wild rice raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
Oatmeal
39%
Wild rice raw
Minerals Daily Need Coverage Score
45%
Oatmeal
96%
Wild rice raw

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 42mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 0.07g)
Which food is lower in glycemic index?
Wild rice raw
Wild rice raw is lower in glycemic index (difference - 22)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 2.04g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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 raw - 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.