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  6. Wheat vs. Wild rice

Wheat vs. Wild rice — In-Depth Nutrition Comparison

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A recap on differences between Wheat and Wild rice

  • Wheat is higher than Wild rice in Selenium, Manganese, Phosphorus, Copper, Iron, Vitamin B3, Vitamin B1, Magnesium, Zinc, and Vitamin B6.
  • Wheat covers your daily Selenium needs 161% more than Wild rice.
  • Wheat contains 11 times more Manganese than Wild rice. While Wheat contains 3.012mg of Manganese, Wild rice contains only 0.282mg.

Food varieties used in this article are Wheat, durum and Wild rice, cooked.

Infographic

Wheat 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wheat
Wheat
10
:
0
Wild rice
Wild rice
Contains more Calcium +1033.3%
Contains more Iron +486.7%
Contains more Magnesium +350%
Contains more Phosphorus +519.5%
Contains more Potassium +326.7%
Contains less Sodium -33.3%
Contains more Zinc +210.4%
Contains more Copper +357%
Contains more Manganese +968.1%
Contains more Selenium +11075%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +1033.3%
Contains more Iron +486.7%
Contains more Magnesium +350%
Contains more Phosphorus +519.5%
Contains more Potassium +326.7%
Contains less Sodium -33.3%
Contains more Zinc +210.4%
Contains more Copper +357%
Contains more Manganese +968.1%
Contains more Selenium +11075%

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.
Wheat
Wheat
6
:
3
Wild rice
Wild rice
Contains more Vitamin B1 +705.8%
Contains more Vitamin B2 +39.1%
Contains more Vitamin B3 +423.5%
Contains more Vitamin B5 +507.1%
Contains more Vitamin B6 +210.4%
Contains more Folate +65.4%
Contains more Vitamin A +∞%
Wheat
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% 105% 28% 127% 57% 97% 33% 0% 0%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin B1 +705.8%
Contains more Vitamin B2 +39.1%
Contains more Vitamin B3 +423.5%
Contains more Vitamin B5 +507.1%
Contains more Vitamin B6 +210.4%
Contains more Folate +65.4%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
4
:
1
Wild rice
Wild rice
Contains more Protein +242.9%
Contains more Fats +626.5%
Contains more Carbs +233.3%
Contains more Other +345%
Contains more Water +575.8%
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Protein +242.9%
Contains more Fats +626.5%
Contains more Carbs +233.3%
Contains more Other +345%
Contains more Water +575.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Wild rice
Wild rice
Contains more Monounsaturated Fat +588%
Contains more Polyunsaturated fat +359.2%
Contains less Saturated Fat -89.2%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +588%
Contains more Polyunsaturated fat +359.2%
Contains less Saturated Fat -89.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Wild rice
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Wild rice Opinion
Net carbs 71.13g 19.54g Wheat
Protein 13.68g 3.99g Wheat
Fats 2.47g 0.34g Wheat
Carbs 71.13g 21.34g Wheat
Calories 339kcal 101kcal Wheat
Fructose 0.2g Wild rice
Sugar 0.73g Wheat
Fiber 1.8g Wild rice
Calcium 34mg 3mg Wheat
Iron 3.52mg 0.6mg Wheat
Magnesium 144mg 32mg Wheat
Phosphorus 508mg 82mg Wheat
Potassium 431mg 101mg Wheat
Sodium 2mg 3mg Wheat
Zinc 4.16mg 1.34mg Wheat
Copper 0.553mg 0.121mg Wheat
Manganese 3.012mg 0.282mg Wheat
Selenium 89.4µg 0.8µg Wheat
Vitamin A 0IU 3IU Wild rice
Vitamin E 0.24mg Wild rice
Vitamin B1 0.419mg 0.052mg Wheat
Vitamin B2 0.121mg 0.087mg Wheat
Vitamin B3 6.738mg 1.287mg Wheat
Vitamin B5 0.935mg 0.154mg Wheat
Vitamin B6 0.419mg 0.135mg Wheat
Folate 43µg 26µg Wheat
Vitamin K 0.5µg Wild rice
Tryptophan 0.176mg 0.049mg Wheat
Threonine 0.366mg 0.127mg Wheat
Isoleucine 0.533mg 0.167mg Wheat
Leucine 0.934mg 0.276mg Wheat
Lysine 0.303mg 0.17mg Wheat
Methionine 0.221mg 0.119mg Wheat
Phenylalanine 0.681mg 0.195mg Wheat
Valine 0.594mg 0.232mg Wheat
Histidine 0.322mg 0.104mg Wheat
Saturated Fat 0.454g 0.049g Wild rice
Monounsaturated Fat 0.344g 0.05g Wheat
Polyunsaturated fat 0.978g 0.213g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Wild rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
37%
Wheat
10%
Wild rice
Minerals Daily Need Coverage Score
168%
Wheat
21%
Wild rice

Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.405g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $0.4)
Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.