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Oat vs Wild rice - In-Depth Nutrition Comparison

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

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Wild rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

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

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.