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Wheat vs. Wild rice — In-Depth Nutrition Comparison

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A recap on the 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
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more MagnesiumMagnesium +350%
Contains more CalciumCalcium +1033.3%
Contains more PotassiumPotassium +326.7%
Contains more IronIron +486.7%
Contains more CopperCopper +357%
Contains more ZincZinc +210.4%
Contains more PhosphorusPhosphorus +519.5%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +968.1%
Contains more SeleniumSelenium +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.
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% 105% 28% 126% 56% 97% 0% 0% 32% 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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin B1Vitamin B1 +705.8%
Contains more Vitamin B2Vitamin B2 +39.1%
Contains more Vitamin B3Vitamin B3 +423.5%
Contains more Vitamin B5Vitamin B5 +507.1%
Contains more Vitamin B6Vitamin B6 +210.4%
Contains more FolateFolate +65.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Wild rice DV% diff.
Selenium 89.4µg 0.8µg 161%
Manganese 3.012mg 0.282mg 119%
Phosphorus 508mg 82mg 61%
Copper 0.553mg 0.121mg 48%
Iron 3.52mg 0.6mg 37%
Vitamin B3 6.738mg 1.287mg 34%
Vitamin B1 0.419mg 0.052mg 31%
Magnesium 144mg 32mg 27%
Zinc 4.16mg 1.34mg 26%
Vitamin B6 0.419mg 0.135mg 22%
Protein 13.68g 3.99g 19%
Carbs 71.13g 21.34g 17%
Vitamin B5 0.935mg 0.154mg 16%
Calories 339kcal 101kcal 12%
Potassium 431mg 101mg 10%
Fiber 1.8g 7%
Polyunsaturated fat 0.978g 0.213g 5%
Folate 43µg 26µg 4%
Vitamin B2 0.121mg 0.087mg 3%
Calcium 34mg 3mg 3%
Fats 2.47g 0.34g 3%
Vitamin E 0.24mg 2%
Choline 10.2mg 2%
Saturated fat 0.454g 0.049g 2%
Monounsaturated fat 0.344g 0.05g 1%
Net carbs 71.13g 19.54g N/A
Sugar 0.73g N/A
Sodium 2mg 3mg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.176mg 0.049mg 0%
Threonine 0.366mg 0.127mg 0%
Isoleucine 0.533mg 0.167mg 0%
Leucine 0.934mg 0.276mg 0%
Lysine 0.303mg 0.17mg 0%
Methionine 0.221mg 0.119mg 0%
Phenylalanine 0.681mg 0.195mg 0%
Valine 0.594mg 0.232mg 0%
Histidine 0.322mg 0.104mg 0%
Fructose 0.2g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +242.9%
Contains more FatsFats +626.5%
Contains more CarbsCarbs +233.3%
Contains more OtherOther +345%
Contains more WaterWater +575.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated fat +588%
Contains more Poly. FatPolyunsaturated fat +359.2%
Contains less Sat. FatSaturated fat -89.2%

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. 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.