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  6. Wheat, hard red spring vs. Wild rice raw

Wheat, hard red spring vs. Wild rice raw — In-Depth Nutrition Comparison

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How are Wheat, hard red spring and Wild rice raw different?

  • Wheat, hard red spring is higher in Selenium, Manganese, Vitamin B1, Fiber, and Iron, however, Wild rice raw is richer in Zinc, Phosphorus, Folate, Copper, and Magnesium.
  • Daily need coverage for Selenium from Wheat, hard red spring is 123% higher.
  • Wheat, hard red spring contains 4 times more Vitamin B1 than Wild rice raw. While Wheat, hard red spring contains 0.504mg of Vitamin B1, Wild rice raw contains only 0.115mg.

Wheat, hard red spring and Wild rice, raw are the varieties used in this article.

Infographic

Wheat, hard red spring 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 89% 7.5% 30% 135% 137% 76% 142% 0.26% 529% 386%
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 +19%
Contains more IronIron +83.7%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +205.1%
Contains more SeleniumSelenium +2425%
Contains more MagnesiumMagnesium +42.7%
Contains more PotassiumPotassium +25.6%
Contains more CopperCopper +27.8%
Contains more ZincZinc +114.4%
Contains more PhosphorusPhosphorus +30.4%

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% 0.54% 20% 0% 126% 25% 107% 56% 78% 0% 4.8% 32% 17%
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 EVitamin E +23.2%
Contains more Vitamin B1Vitamin B1 +338.3%
Contains more Vitamin AVitamin A +111.1%
Contains more Vitamin B2Vitamin B2 +138.2%
Contains more Vitamin B3Vitamin B3 +17.9%
Contains more Vitamin B5Vitamin B5 +14.9%
Contains more Vitamin B6Vitamin B6 +16.4%
Contains more FolateFolate +120.9%
Contains more CholineCholine +12.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.9µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 68% 13% 2%
Protein: 15.4 g
Fats: 1.92 g
Carbs: 68.03 g
Water: 12.76 g
Other: 1.89 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 +77.8%
Contains more WaterWater +64.4%
Contains more OtherOther +23.5%
Contains more CarbsCarbs +10.1%
~equal in Protein ~14.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 22% 55%
Saturated Fat: Sat. Fat 0.314 g
Monounsaturated Fat: Mono. Fat 0.303 g
Polyunsaturated fat: Poly. Fat 0.765 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 +90.6%
Contains more Poly. FatPolyunsaturated fat +13.2%
Contains less Sat. FatSaturated Fat -50.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat, hard red spring Wild rice raw
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wheat, hard red spring Wild rice raw Opinion
Calories 329kcal 357kcal Wild rice raw
Protein 15.4g 14.73g Wheat, hard red spring
Fats 1.92g 1.08g Wheat, hard red spring
Net carbs 55.83g 68.7g Wild rice raw
Carbs 68.03g 74.9g Wild rice raw
Magnesium 124mg 177mg Wild rice raw
Calcium 25mg 21mg Wheat, hard red spring
Potassium 340mg 427mg Wild rice raw
Iron 3.6mg 1.96mg Wheat, hard red spring
Sugar 0.41g 2.5g Wheat, hard red spring
Fiber 12.2g 6.2g Wheat, hard red spring
Copper 0.41mg 0.524mg Wild rice raw
Zinc 2.78mg 5.96mg Wild rice raw
Phosphorus 332mg 433mg Wild rice raw
Sodium 2mg 7mg Wheat, hard red spring
Vitamin A 9IU 19IU Wild rice raw
Vitamin A 0µg 1µg Wild rice raw
Vitamin E 1.01mg 0.82mg Wheat, hard red spring
Manganese 4.055mg 1.329mg Wheat, hard red spring
Selenium 70.7µg 2.8µg Wheat, hard red spring
Vitamin B1 0.504mg 0.115mg Wheat, hard red spring
Vitamin B2 0.11mg 0.262mg Wild rice raw
Vitamin B3 5.71mg 6.733mg Wild rice raw
Vitamin B5 0.935mg 1.074mg Wild rice raw
Vitamin B6 0.336mg 0.391mg Wild rice raw
Vitamin K 1.9µg 1.9µg
Folate 43µg 95µg Wild rice raw
Choline 31.2mg 35mg Wild rice raw
Saturated Fat 0.314g 0.156g Wild rice raw
Monounsaturated Fat 0.303g 0.159g Wheat, hard red spring
Polyunsaturated fat 0.765g 0.676g Wheat, hard red spring
Tryptophan 0.195mg 0.179mg Wheat, hard red spring
Threonine 0.433mg 0.469mg Wild rice raw
Isoleucine 0.541mg 0.618mg Wild rice raw
Leucine 1.038mg 1.018mg Wheat, hard red spring
Lysine 0.404mg 0.629mg Wild rice raw
Methionine 0.23mg 0.438mg Wild rice raw
Phenylalanine 0.724mg 0.721mg Wheat, hard red spring
Valine 0.679mg 0.858mg Wild rice raw
Histidine 0.33mg 0.384mg Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat, hard red spring 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
36%
Wheat, hard red spring
37%
Wild rice raw
Minerals Daily Need Coverage Score
153%
Wheat, hard red spring
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 - 0.158g)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Wheat, hard red spring
Wheat, hard red spring is lower in Sugar (difference - 2.09g)
Which food contains less Sodium?
Wheat, hard red spring
Wheat, hard red spring contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Wheat, hard red spring
Wheat, hard red spring is lower in glycemic index (difference - 57)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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, hard red spring - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168889/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.