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  6. Oat vs. Wild rice raw

Oat vs. Wild rice raw — In-Depth Nutrition Comparison

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What are the main differences between Oat and Wild rice raw?

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

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

Infographic

Oat vs Wild rice raw 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
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +157.1%
Contains more IronIron +140.8%
Contains more CopperCopper +19.5%
Contains more PhosphorusPhosphorus +20.8%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +269.9%
Contains more ZincZinc +50.1%
~equal in Magnesium ~177mg
~equal in Potassium ~427mg

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
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1.1% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin B1Vitamin B1 +563.5%
Contains more Vitamin B5Vitamin B5 +25.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +88.5%
Contains more Vitamin B3Vitamin B3 +600.6%
Contains more Vitamin B6Vitamin B6 +228.6%
Contains more FolateFolate +69.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
4
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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +14.7%
Contains more FatsFats +538.9%
Contains more OtherOther +12.4%
Contains more CarbsCarbs +13%
~equal in Water ~7.76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
21% 37% 43%
Saturated Fat: Sat. Fat 1.217 g
Monounsaturated Fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
16% 16% 68%
Saturated Fat: Sat. Fat 0.156 g
Monounsaturated Fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated Fat +1269.8%
Contains more Poly. FatPolyunsaturated fat +275%
Contains less Sat. FatSaturated Fat -87.2%

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 raw
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 raw Opinion
Calories 389kcal 357kcal Oat
Protein 16.89g 14.73g Oat
Fats 6.9g 1.08g Oat
Net carbs 55.67g 68.7g Wild rice raw
Carbs 66.27g 74.9g Wild rice raw
Magnesium 177mg 177mg
Calcium 54mg 21mg Oat
Potassium 429mg 427mg Oat
Iron 4.72mg 1.96mg Oat
Sugar 2.5g Oat
Fiber 10.6g 6.2g Oat
Copper 0.626mg 0.524mg Oat
Zinc 3.97mg 5.96mg Wild rice raw
Phosphorus 523mg 433mg Oat
Sodium 2mg 7mg Oat
Vitamin A 0IU 19IU Wild rice raw
Vitamin A RAE 0µg 1µg Wild rice raw
Vitamin E 0.82mg Wild rice raw
Manganese 4.916mg 1.329mg Oat
Selenium 2.8µg Wild rice raw
Vitamin B1 0.763mg 0.115mg Oat
Vitamin B2 0.139mg 0.262mg Wild rice raw
Vitamin B3 0.961mg 6.733mg Wild rice raw
Vitamin B5 1.349mg 1.074mg Oat
Vitamin B6 0.119mg 0.391mg Wild rice raw
Vitamin K 1.9µg Wild rice raw
Folate 56µg 95µg Wild rice raw
Choline 35mg Wild rice raw
Saturated Fat 1.217g 0.156g Wild rice raw
Monounsaturated Fat 2.178g 0.159g Oat
Polyunsaturated fat 2.535g 0.676g Oat
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 raw
Phenylalanine 0.895mg 0.721mg Oat
Valine 0.937mg 0.858mg Oat
Histidine 0.405mg 0.384mg Oat

Which food is preferable for your diet?

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

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
30%
Oat
37%
Wild rice raw
Minerals Daily Need Coverage Score
154%
Oat
96%
Wild rice raw

Comparison summary

Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 1.061g)
Which food is lower in glycemic index?
Wild rice raw
Wild rice raw is lower in glycemic index (difference - 2)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $0.6)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw 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

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 raw - 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.