Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic index chart | Insulin index chart | Blog | Subscribe

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

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
Wheat
6
:
2
Wild rice
Wild rice
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
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
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
Wheat
Wheat
3
:
6
Wild rice
Wild rice
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
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 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
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
Wheat
Wheat
3
:
2
Wild rice
Wild rice
Contains more Fats +128.7%
Contains more Water +41%
Contains more Other +16.3%
Equal in Protein - 14.73
Equal in Carbs - 74.9
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
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 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
Wheat
Wheat
2
:
1
Wild rice
Wild rice
Contains more Monounsaturated Fat +116.4%
Contains more Polyunsaturated fat +44.7%
Contains less Saturated Fat -65.6%
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: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
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.
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
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Wild rice Opinion
Net carbs 71.13g 68.7g Wheat
Protein 13.68g 14.73g Wild rice
Fats 2.47g 1.08g Wheat
Carbs 71.13g 74.9g Wild rice
Calories 339kcal 357kcal Wild rice
Sugar 2.5g Wheat
Fiber 6.2g Wild rice
Calcium 34mg 21mg Wheat
Iron 3.52mg 1.96mg Wheat
Magnesium 144mg 177mg Wild rice
Phosphorus 508mg 433mg Wheat
Potassium 431mg 427mg Wheat
Sodium 2mg 7mg Wheat
Zinc 4.16mg 5.96mg Wild rice
Copper 0.553mg 0.524mg Wheat
Vitamin A 0IU 19IU Wild rice
Vitamin A RAE 0µg 1µg Wild rice
Vitamin E 0.82mg Wild rice
Vitamin B1 0.419mg 0.115mg Wheat
Vitamin B2 0.121mg 0.262mg Wild rice
Vitamin B3 6.738mg 6.733mg Wheat
Vitamin B5 0.935mg 1.074mg Wild rice
Vitamin B6 0.419mg 0.391mg Wheat
Folate 43µg 95µg Wild rice
Vitamin K 1.9µg Wild rice
Tryptophan 0.176mg 0.179mg Wild rice
Threonine 0.366mg 0.469mg Wild rice
Isoleucine 0.533mg 0.618mg Wild rice
Leucine 0.934mg 1.018mg Wild rice
Lysine 0.303mg 0.629mg Wild rice
Methionine 0.221mg 0.438mg Wild rice
Phenylalanine 0.681mg 0.721mg Wild rice
Valine 0.594mg 0.858mg Wild rice
Histidine 0.322mg 0.384mg Wild rice
Saturated Fat 0.454g 0.156g Wild rice
Monounsaturated Fat 0.344g 0.159g Wheat
Polyunsaturated fat 0.978g 0.676g 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 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%
Wheat
39%
Wild rice
Minerals Daily Need Coverage Score
100%
Wheat
96%
Wild rice

Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.298g)
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 - 2.5g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Wheat
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/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.