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.
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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.
| 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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
| 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
| Contains more Mono. FatMonounsaturated fat | +588% |
| Contains more Poly. FatPolyunsaturated fat | +359.2% |
| Contains less Sat. FatSaturated fat | -89.2% |