Wheat vs Wild rice - In-Depth Nutrition Comparison
Compare
The main differences between Wheat and Wild rice
- Wheat is richer in Selenium, Manganese, Vitamin B1, Iron, and Phosphorus, yet Wild rice is richer in Zinc, Folate, Vitamin B2, and Magnesium.
- Daily need coverage for Selenium from Wheat is 157% higher.
- Wheat contains 4 times more Vitamin B1 than Wild rice. Wheat contains 0.419mg of Vitamin B1, while Wild rice contains 0.115mg.
Food types used in this article are Wheat, durum and 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
more
Calcium
+61.9%
Contains
more
Iron
+79.6%
Contains
more
Phosphorus
+17.3%
Contains
less
Sodium
-71.4%
Contains
more
Magnesium
+22.9%
Contains
more
Zinc
+43.3%
Equal in Potassium - 427
Equal in Copper - 0.524
Contains
more
Calcium
+61.9%
Contains
more
Iron
+79.6%
Contains
more
Phosphorus
+17.3%
Contains
less
Sodium
-71.4%
Contains
more
Magnesium
+22.9%
Contains
more
Zinc
+43.3%
Equal in Potassium - 427
Equal in Copper - 0.524
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
:
Contains
more
Vitamin B1
+264.3%
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin B2
+116.5%
Contains
more
Vitamin B5
+14.9%
Contains
more
Folate
+120.9%
Equal in Vitamin B3 - 6.733
Equal in Vitamin B6 - 0.391
Contains
more
Vitamin B1
+264.3%
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin B2
+116.5%
Contains
more
Vitamin B5
+14.9%
Contains
more
Folate
+120.9%
Equal in Vitamin B3 - 6.733
Equal in Vitamin B6 - 0.391
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Fats
+128.7%
Contains
more
Water
+41%
Contains
more
Other
+16.3%
Equal in Protein - 14.73
Equal in Carbs - 74.9
Contains
more
Fats
+128.7%
Contains
more
Water
+41%
Contains
more
Other
+16.3%
Equal in Protein - 14.73
Equal in Carbs - 74.9
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
more
Monounsaturated Fat
+116.4%
Contains
more
Polyunsaturated fat
+44.7%
Contains
less
Saturated Fat
-65.6%
Contains
more
Monounsaturated Fat
+116.4%
Contains
more
Polyunsaturated fat
+44.7%
Contains
less
Saturated Fat
-65.6%
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.
![]() |
![]() |
||
Lower in Saturated Fat |
![]() |
||
Lower in price |
![]() |
||
Lower in Sugar |
![]() |
||
Lower in Sodium |
![]() |
||
Lower in glycemic index |
![]() |
||
Lower in Cholesterol | Equal | ||
Rich in minerals | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
![]() |
Opinion |
Net carbs | 71.13g | 68.7g |
![]() |
Protein | 13.68g | 14.73g |
![]() |
Fats | 2.47g | 1.08g |
![]() |
Carbs | 71.13g | 74.9g |
![]() |
Calories | 339kcal | 357kcal |
![]() |
Sugar | 2.5g |
![]() |
|
Fiber | 6.2g |
![]() |
|
Calcium | 34mg | 21mg |
![]() |
Iron | 3.52mg | 1.96mg |
![]() |
Magnesium | 144mg | 177mg |
![]() |
Phosphorus | 508mg | 433mg |
![]() |
Potassium | 431mg | 427mg |
![]() |
Sodium | 2mg | 7mg |
![]() |
Zinc | 4.16mg | 5.96mg |
![]() |
Copper | 0.553mg | 0.524mg |
![]() |
Vitamin A | 0IU | 19IU |
![]() |
Vitamin A RAE | 0µg | 1µg |
![]() |
Vitamin E | 0.82mg |
![]() |
|
Vitamin B1 | 0.419mg | 0.115mg |
![]() |
Vitamin B2 | 0.121mg | 0.262mg |
![]() |
Vitamin B3 | 6.738mg | 6.733mg |
![]() |
Vitamin B5 | 0.935mg | 1.074mg |
![]() |
Vitamin B6 | 0.419mg | 0.391mg |
![]() |
Folate | 43µg | 95µg |
![]() |
Vitamin K | 1.9µg |
![]() |
|
Tryptophan | 0.176mg | 0.179mg |
![]() |
Threonine | 0.366mg | 0.469mg |
![]() |
Isoleucine | 0.533mg | 0.618mg |
![]() |
Leucine | 0.934mg | 1.018mg |
![]() |
Lysine | 0.303mg | 0.629mg |
![]() |
Methionine | 0.221mg | 0.438mg |
![]() |
Phenylalanine | 0.681mg | 0.721mg |
![]() |
Valine | 0.594mg | 0.858mg |
![]() |
Histidine | 0.322mg | 0.384mg |
![]() |
Saturated Fat | 0.454g | 0.156g |
![]() |
Monounsaturated Fat | 0.344g | 0.159g |
![]() |
Polyunsaturated fat | 0.978g | 0.676g |
![]() |
Which food is preferable for your diet?


is better in case of low diet
![]() |
![]() |
|
Low Fats diet |
![]() |
|
Low Carbs diet |
![]() |
|
Low Calories diet |
![]() |
|
Low glycemic index diet |
![]() |
Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
37%

39%

Minerals Daily Need Coverage Score
100%

96%

Comparison summary
Which food is lower in Saturated Fat?

Wild rice is lower in Saturated Fat (difference - 0.298g)
Which food is cheaper?

Wild rice is cheaper (difference - $0.4)
Which food is lower in Sugar?

Wheat is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?

Wheat contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?

Wheat is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.