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  6. Wheat vs. Wild rice raw

Wheat vs. Wild rice raw — In-Depth Nutrition Comparison

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The main differences between Wheat and Wild rice raw

  • Wheat is richer in Selenium, Manganese, Vitamin B1, Iron, and Phosphorus, yet Wild rice raw 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 raw. Wheat contains 0.419mg of Vitamin B1, while Wild rice raw contains 0.115mg.

Food types used in this article are Wheat, durum and Wild rice, raw.

Infographic

Wheat vs 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +61.9%
Contains more IronIron +79.6%
Contains more PhosphorusPhosphorus +17.3%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +126.6%
Contains more SeleniumSelenium +3092.9%
Contains more MagnesiumMagnesium +22.9%
Contains more ZincZinc +43.3%
~equal in Potassium ~427mg
~equal in Copper ~0.524mg

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% 1.1% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin B1Vitamin B1 +264.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +116.5%
Contains more Vitamin B5Vitamin B5 +14.9%
Contains more FolateFolate +120.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~6.733mg
~equal in Vitamin B6 ~0.391mg
~equal in Vitamin B12 ~0µg

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
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 FatsFats +128.7%
Contains more WaterWater +41%
Contains more OtherOther +16.3%
~equal in Protein ~14.73g
~equal in Carbs ~74.9g

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 0.156 g
Monounsaturated Fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated Fat +116.4%
Contains more Poly. FatPolyunsaturated fat +44.7%
Contains less Sat. FatSaturated Fat -65.6%

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 raw
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Wild rice raw Opinion
Calories 339kcal 357kcal Wild rice raw
Protein 13.68g 14.73g Wild rice raw
Fats 2.47g 1.08g Wheat
Net carbs 71.13g 68.7g Wheat
Carbs 71.13g 74.9g Wild rice raw
Magnesium 144mg 177mg Wild rice raw
Calcium 34mg 21mg Wheat
Potassium 431mg 427mg Wheat
Iron 3.52mg 1.96mg Wheat
Sugar 2.5g Wheat
Fiber 6.2g Wild rice raw
Copper 0.553mg 0.524mg Wheat
Zinc 4.16mg 5.96mg Wild rice raw
Phosphorus 508mg 433mg Wheat
Sodium 2mg 7mg Wheat
Vitamin A 0IU 19IU Wild rice raw
Vitamin A 0µg 1µg Wild rice raw
Vitamin E 0.82mg Wild rice raw
Manganese 3.012mg 1.329mg Wheat
Selenium 89.4µg 2.8µg Wheat
Vitamin B1 0.419mg 0.115mg Wheat
Vitamin B2 0.121mg 0.262mg Wild rice raw
Vitamin B3 6.738mg 6.733mg Wheat
Vitamin B5 0.935mg 1.074mg Wild rice raw
Vitamin B6 0.419mg 0.391mg Wheat
Vitamin K 1.9µg Wild rice raw
Folate 43µg 95µg Wild rice raw
Choline 35mg Wild rice raw
Saturated Fat 0.454g 0.156g Wild rice raw
Monounsaturated Fat 0.344g 0.159g Wheat
Polyunsaturated fat 0.978g 0.676g Wheat
Tryptophan 0.176mg 0.179mg Wild rice raw
Threonine 0.366mg 0.469mg Wild rice raw
Isoleucine 0.533mg 0.618mg Wild rice raw
Leucine 0.934mg 1.018mg Wild rice raw
Lysine 0.303mg 0.629mg Wild rice raw
Methionine 0.221mg 0.438mg Wild rice raw
Phenylalanine 0.681mg 0.721mg Wild rice raw
Valine 0.594mg 0.858mg Wild rice raw
Histidine 0.322mg 0.384mg Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Wild rice raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
34%
Wheat
37%
Wild rice raw
Minerals Daily Need Coverage Score
168%
Wheat
96%
Wild rice raw

Comparison summary

Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 0.298g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $0.4)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
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 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)

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 raw - 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.