Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Oat vs Wild rice - In-Depth Nutrition Comparison

Compare

What are the main differences between Oat and Wild rice?

  • Oat is richer in Manganese, Vitamin B1, Iron, Fiber, Phosphorus, and Copper, while Wild rice is higher in Vitamin B3, Vitamin B6, Zinc, and Folate.
  • Oat's daily need coverage for Manganese is 156% higher.
  • Wild rice has 7 times less Vitamin B1 than Oat. Oat has 0.763mg of Vitamin B1, while Wild rice has 0.115mg.

We used Oats and Wild rice, raw types in this comparison.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
6
:
Contains more Calcium +157.1%
Contains more Iron +140.8%
Contains more Phosphorus +20.8%
Contains less Sodium -71.4%
Contains more Copper +19.5%
Contains more Zinc +50.1%
Equal in Magnesium - 177
Equal in Potassium - 427
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Contains more Calcium +157.1%
Contains more Iron +140.8%
Contains more Phosphorus +20.8%
Contains less Sodium -71.4%
Contains more Copper +19.5%
Contains more Zinc +50.1%
Equal in Magnesium - 177
Equal in Potassium - 427

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
2
:
Contains more Vitamin B1 +563.5%
Contains more Vitamin B5 +25.6%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +88.5%
Contains more Vitamin B3 +600.6%
Contains more Vitamin B6 +228.6%
Contains more Folate +69.6%
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%
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 B1 +563.5%
Contains more Vitamin B5 +25.6%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +88.5%
Contains more Vitamin B3 +600.6%
Contains more Vitamin B6 +228.6%
Contains more Folate +69.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oat Wild rice
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Oat Wild rice Opinion
Net carbs 55.67g 68.7g Wild rice
Protein 16.89g 14.73g Oat
Fats 6.9g 1.08g Oat
Carbs 66.27g 74.9g Wild rice
Calories 389kcal 357kcal Oat
Starch g g
Fructose g g
Sugar g 2.5g Oat
Fiber 10.6g 6.2g Oat
Calcium 54mg 21mg Oat
Iron 4.72mg 1.96mg Oat
Magnesium 177mg 177mg
Phosphorus 523mg 433mg Oat
Potassium 429mg 427mg Oat
Sodium 2mg 7mg Oat
Zinc 3.97mg 5.96mg Wild rice
Copper 0.626mg 0.524mg Oat
Vitamin A 0IU 19IU Wild rice
Vitamin E mg 0.82mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.763mg 0.115mg Oat
Vitamin B2 0.139mg 0.262mg Wild rice
Vitamin B3 0.961mg 6.733mg Wild rice
Vitamin B5 1.349mg 1.074mg Oat
Vitamin B6 0.119mg 0.391mg Wild rice
Folate 56µg 95µg Wild rice
Vitamin B12 0µg 0µg
Vitamin K µg 1.9µg Wild rice
Tryptophan 0.234mg 0.179mg Oat
Threonine 0.575mg 0.469mg Oat
Isoleucine 0.694mg 0.618mg Oat
Leucine 1.284mg 1.018mg Oat
Lysine 0.701mg 0.629mg Oat
Methionine 0.312mg 0.438mg Wild rice
Phenylalanine 0.895mg 0.721mg Oat
Valine 0.937mg 0.858mg Oat
Histidine 0.405mg 0.384mg Oat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.217g 0.156g Wild rice
Monounsaturated Fat 2.178g 0.159g Oat
Polyunsaturated fat 2.535g 0.676g 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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Oat
39
Wild rice
Mineral Summary Score
112
Oat
96
Wild rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
101%
Oat
88%
Wild rice
Carbohydrates
66%
Oat
75%
Wild rice
Fats
32%
Oat
5%
Wild rice

Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 1.061g)
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 richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 5mg)
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/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.