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  6. Oats vs. Wild rice raw

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

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What are the main differences between oats and wild rice raw?

  • Oats are richer in manganese, vitamin B1, iron, fiber, phosphorus, and copper, while wild rice raw is higher in vitamin B3, vitamin B6, zinc, and folate.
  • Oats' daily need coverage for manganese is 156% higher.
  • Wild rice raw has 7 times less vitamin B1 than oats. Oats have 0.763mg of vitamin B1, while wild rice raw has 0.115mg.

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

Infographic

Oats 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.
Oats
Oats
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.
Oats
Oats
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% 0.33% 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

All nutrients comparison - raw data values

Nutrient Oats Wild rice raw DV% diff.
Manganese 4.916mg 1.329mg 156%
Vitamin B1 0.763mg 0.115mg 54%
Vitamin B3 0.961mg 6.733mg 36%
Iron 4.72mg 1.96mg 35%
Vitamin B6 0.119mg 0.391mg 21%
Fiber 10.6g 6.2g 18%
Zinc 3.97mg 5.96mg 18%
Phosphorus 523mg 433mg 13%
Polyunsaturated fat 2.535g 0.676g 12%
Copper 0.626mg 0.524mg 11%
Folate 56µg 95µg 10%
Vitamin B2 0.139mg 0.262mg 9%
Fats 6.9g 1.08g 9%
Choline 35mg 6%
Vitamin B5 1.349mg 1.074mg 6%
Saturated fat 1.217g 0.156g 5%
Monounsaturated fat 2.178g 0.159g 5%
Vitamin E 0.82mg 5%
Selenium 2.8µg 5%
Protein 16.89g 14.73g 4%
Calcium 54mg 21mg 3%
Carbs 66.27g 74.9g 3%
Vitamin K 1.9µg 2%
Calories 389kcal 357kcal 2%
Net carbs 55.67g 68.7g N/A
Magnesium 177mg 177mg 0%
Potassium 429mg 427mg 0%
Sugar 2.5g N/A
Sodium 2mg 7mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.234mg 0.179mg 0%
Threonine 0.575mg 0.469mg 0%
Isoleucine 0.694mg 0.618mg 0%
Leucine 1.284mg 1.018mg 0%
Lysine 0.701mg 0.629mg 0%
Methionine 0.312mg 0.438mg 0%
Phenylalanine 0.895mg 0.721mg 0%
Valine 0.937mg 0.858mg 0%
Histidine 0.405mg 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
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
Oats
Oats
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%

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. Oats - 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.