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.
| 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.
| 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% |
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% |
| Polyunsaturated fat | 2.535g | 0.213g | 15% |
| Carbs | 66.27g | 21.34g | 15% |
| Calories | 389kcal | 101kcal | 14% |
| Potassium | 429mg | 101mg | 10% |
| Fats | 6.9g | 0.34g | 10% |
| Folate | 56µg | 26µg | 8% |
| Saturated fat | 1.217g | 0.049g | 5% |
| Calcium | 54mg | 3mg | 5% |
| Monounsaturated fat | 2.178g | 0.05g | 5% |
| Vitamin B2 | 0.139mg | 0.087mg | 4% |
| Vitamin B3 | 0.961mg | 1.287mg | 2% |
| Vitamin E | 0.24mg | 2% | |
| Choline | 10.2mg | 2% | |
| Selenium | 0.8µg | 1% | |
| Vitamin B6 | 0.119mg | 0.135mg | 1% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +323.3% |
| Contains more FatsFats | +1929.4% |
| Contains more CarbsCarbs | +210.5% |
| Contains more OtherOther | +330% |
| Contains more WaterWater | +799.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +4256% |
| Contains more Poly. FatPolyunsaturated fat | +1090.1% |
| Contains less Sat. FatSaturated fat | -96% |
