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  6. Oat vs. Wild rice

Oat vs. Wild rice — In-Depth Nutrition Comparison

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What are the differences between Oat and Wild rice?

  • The amount of Manganese, Phosphorus, Vitamin B1, Copper, Iron, Fiber, Magnesium, Zinc, Vitamin B5, and Potassium in Oat is higher than in Wild rice.
  • Oat's daily need coverage for Manganese is 201% more.
  • Wild rice contains 15 times less Vitamin B1 than Oat. Oat contains 0.763mg of Vitamin B1, while Wild rice contains 0.052mg.

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

Infographic

Oat 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.
Oat
Oat
9
:
1
Wild rice
Wild rice
Contains more Calcium +1700%
Contains more Iron +686.7%
Contains more Magnesium +453.1%
Contains more Phosphorus +537.8%
Contains more Potassium +324.8%
Contains less Sodium -33.3%
Contains more Zinc +196.3%
Contains more Copper +417.4%
Contains more Manganese +1643.3%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +1700%
Contains more Iron +686.7%
Contains more Magnesium +453.1%
Contains more Phosphorus +537.8%
Contains more Potassium +324.8%
Contains less Sodium -33.3%
Contains more Zinc +196.3%
Contains more Copper +417.4%
Contains more Manganese +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.
Oat
Oat
4
:
5
Wild rice
Wild rice
Contains more Vitamin B1 +1367.3%
Contains more Vitamin B2 +59.8%
Contains more Vitamin B5 +776%
Contains more Folate +115.4%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +33.9%
Contains more Vitamin B6 +13.4%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin B1 +1367.3%
Contains more Vitamin B2 +59.8%
Contains more Vitamin B5 +776%
Contains more Folate +115.4%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +33.9%
Contains more Vitamin B6 +13.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
4
:
1
Wild rice
Wild rice
Contains more Protein +323.3%
Contains more Fats +1929.4%
Contains more Carbs +210.5%
Contains more Other +330%
Contains more Water +799.4%
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Wild rice
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 Protein +323.3%
Contains more Fats +1929.4%
Contains more Carbs +210.5%
Contains more Other +330%
Contains more Water +799.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Wild rice
Wild rice
Contains more Monounsaturated Fat +4256%
Contains more Polyunsaturated fat +1090.1%
Contains less Saturated Fat -96%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +4256%
Contains more Polyunsaturated fat +1090.1%
Contains less Saturated Fat -96%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Wild rice Opinion
Net carbs 55.67g 19.54g Oat
Protein 16.89g 3.99g Oat
Fats 6.9g 0.34g Oat
Carbs 66.27g 21.34g Oat
Calories 389kcal 101kcal Oat
Fructose 0.2g Wild rice
Sugar 0.73g Oat
Fiber 10.6g 1.8g Oat
Calcium 54mg 3mg Oat
Iron 4.72mg 0.6mg Oat
Magnesium 177mg 32mg Oat
Phosphorus 523mg 82mg Oat
Potassium 429mg 101mg Oat
Sodium 2mg 3mg Oat
Zinc 3.97mg 1.34mg Oat
Copper 0.626mg 0.121mg Oat
Manganese 4.916mg 0.282mg Oat
Selenium 0.8µg Wild rice
Vitamin A 0IU 3IU Wild rice
Vitamin E 0.24mg Wild rice
Vitamin B1 0.763mg 0.052mg Oat
Vitamin B2 0.139mg 0.087mg Oat
Vitamin B3 0.961mg 1.287mg Wild rice
Vitamin B5 1.349mg 0.154mg Oat
Vitamin B6 0.119mg 0.135mg Wild rice
Folate 56µg 26µg Oat
Vitamin K 0.5µg Wild rice
Tryptophan 0.234mg 0.049mg Oat
Threonine 0.575mg 0.127mg Oat
Isoleucine 0.694mg 0.167mg Oat
Leucine 1.284mg 0.276mg Oat
Lysine 0.701mg 0.17mg Oat
Methionine 0.312mg 0.119mg Oat
Phenylalanine 0.895mg 0.195mg Oat
Valine 0.937mg 0.232mg Oat
Histidine 0.405mg 0.104mg Oat
Saturated Fat 1.217g 0.049g Wild rice
Monounsaturated Fat 2.178g 0.05g Oat
Polyunsaturated fat 2.535g 0.213g Oat

Which food is preferable for your diet?

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

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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
33%
Oat
10%
Wild rice
Minerals Daily Need Coverage Score
154%
Oat
21%
Wild rice

Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 1.168g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 2)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $0.6)
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.