Oats vs. Wild rice — In-Depth Nutrition Comparison

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What are the differences between oats and wild rice?

The amount of manganese, phosphorus, vitamin B1, copper, iron, fiber, magnesium, zinc, vitamin B5, and potassium in oats is higher than in wild rice.
Oats' daily need coverage for manganese is 201% more.
Wild rice contains 15 times less vitamin B1 than oats. Oats contain 0.763mg of vitamin B1, while wild rice contains 0.052mg.

We used Oats and Wild rice, cooked types in this article.

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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.

Oats

Wild rice

Contains more MagnesiumMagnesium	+453.1%
Contains more CalciumCalcium	+1700%
Contains more PotassiumPotassium	+324.8%
Contains more IronIron	+686.7%
Contains more CopperCopper	+417.4%
Contains more ZincZinc	+196.3%
Contains more PhosphorusPhosphorus	+537.8%
Contains less SodiumSodium	-33.3%
Contains more ManganeseManganese	+1643.3%

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.

Oats

Wild rice

Contains more Vitamin B1Vitamin B1	+1367.3%
Contains more Vitamin B2Vitamin B2	+59.8%
Contains more Vitamin B5Vitamin B5	+776%
Contains more FolateFolate	+115.4%

Contains more Vitamin B3Vitamin B3	+33.9%
Contains more Vitamin B6Vitamin B6	+13.4%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	4.916mg	0.282mg	201%
Phosphorus	523mg	82mg	63%
Vitamin B1	0.763mg	0.052mg	59%
Copper	0.626mg	0.121mg	56%
Iron	4.72mg	0.6mg	52%
Magnesium	177mg	32mg	35%
Fiber	10.6g	1.8g	35%
Protein	16.89g	3.99g	26%
Zinc	3.97mg	1.34mg	24%
Vitamin B5	1.349mg	0.154mg	24%
Carbs	66.27g	21.34g	15%
Polyunsaturated fat	2.535g	0.213g	15%
Calories	389kcal	101kcal	14%
Fats	6.9g	0.34g	10%
Potassium	429mg	101mg	10%
Folate	56µg	26µg	8%
Calcium	54mg	3mg	5%
Saturated fat	1.217g	0.049g	5%
Monounsaturated fat	2.178g	0.05g	5%
Vitamin B2	0.139mg	0.087mg	4%
Vitamin E		0.24mg	2%
Vitamin B3	0.961mg	1.287mg	2%
Choline		10.2mg	2%
Selenium		0.8µg	1%
Vitamin B6	0.119mg	0.135mg	1%
Protein per 100 calories	4.3g	4g	N/A
Calories per 10 g protein	230kcal	253kcal	N/A
Weight per 100 calories	26g	99g	N/A
Unsaturated / Saturated Fat ratio	3.9	5.4	N/A
Net carbs	55.67g	19.54g	N/A
Sugar		0.73g	N/A
Sodium	2mg	3mg	0%
Vitamin K		0.5µg	0%
Tryptophan	0.234mg	0.049mg	0%
Threonine	0.575mg	0.127mg	0%
Isoleucine	0.694mg	0.167mg	0%
Leucine	1.284mg	0.276mg	0%
Lysine	0.701mg	0.17mg	0%
Methionine	0.312mg	0.119mg	0%
Phenylalanine	0.895mg	0.195mg	0%
Valine	0.937mg	0.232mg	0%
Histidine	0.405mg	0.104mg	0%
Fructose		0.2g	0%