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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 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

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% 0.33% 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

All nutrients comparison - raw data values

Nutrient Wheat Wild rice raw 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%

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%

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.