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 for 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
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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 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% |
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 | +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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.68 g
Fats:
2.47 g
Carbs:
71.13 g
Water:
10.94 g
Other:
1.78 g
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
Saturated fat:
Sat. Fat
0.454 g
Monounsaturated fat:
Mono. Fat
0.344 g
Polyunsaturated fat:
Poly. Fat
0.978 g
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.
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 89.4µg | 2.8µg | 157% |
| Manganese | 3.012mg | 1.329mg | 73% |
| Vitamin B1 | 0.419mg | 0.115mg | 25% |
| Fiber | 6.2g | 25% | |
| Iron | 3.52mg | 1.96mg | 20% |
| Zinc | 4.16mg | 5.96mg | 16% |
| Folate | 43µg | 95µg | 13% |
| Vitamin B2 | 0.121mg | 0.262mg | 11% |
| Phosphorus | 508mg | 433mg | 11% |
| Magnesium | 144mg | 177mg | 8% |
| Choline | 35mg | 6% | |
| Vitamin E | 0.82mg | 5% | |
| Copper | 0.553mg | 0.524mg | 3% |
| Vitamin B5 | 0.935mg | 1.074mg | 3% |
| Vitamin K | 1.9µg | 2% | |
| Vitamin B6 | 0.419mg | 0.391mg | 2% |
| Polyunsaturated fat | 0.978g | 0.676g | 2% |
| Fats | 2.47g | 1.08g | 2% |
| Protein | 13.68g | 14.73g | 2% |
| Saturated fat | 0.454g | 0.156g | 1% |
| Calories | 339kcal | 357kcal | 1% |
| Carbs | 71.13g | 74.9g | 1% |
| Calcium | 34mg | 21mg | 1% |
| Net carbs | 71.13g | 68.7g | N/A |
| Potassium | 431mg | 427mg | 0% |
| Sugar | 2.5g | N/A | |
| Sodium | 2mg | 7mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin B3 | 6.738mg | 6.733mg | 0% |
| Monounsaturated fat | 0.344g | 0.159g | 0% |
| Tryptophan | 0.176mg | 0.179mg | 0% |
| Threonine | 0.366mg | 0.469mg | 0% |
| Isoleucine | 0.533mg | 0.618mg | 0% |
| Leucine | 0.934mg | 1.018mg | 0% |
| Lysine | 0.303mg | 0.629mg | 0% |
| Methionine | 0.221mg | 0.438mg | 0% |
| Phenylalanine | 0.681mg | 0.721mg | 0% |
| Valine | 0.594mg | 0.858mg | 0% |
| Histidine | 0.322mg | 0.384mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
37%
Minerals Daily Need Coverage Score
168%
96%
Comparison summary
Which food is lower in Saturated fat?
Wild rice raw is lower in Saturated fat (difference - 0.298g)
Which food is cheaper?
Wild rice raw is cheaper (difference - $0.4)
Which food is richer in vitamins?
Wild rice raw is relatively richer in vitamins
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 is richer in minerals?
Wheat is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)