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  6. Wheat, hard white vs. Wild rice raw

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

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Important differences between wheat, hard white and wild rice raw

  • Wheat, hard white has more manganese, iron, fiber, and vitamin B1; however, wild rice raw has more zinc, magnesium, copper, vitamin B3, folate, and vitamin B2.
  • Wheat, hard white's daily need coverage for manganese is 108% more.
  • Wheat, hard white has 3 times more Vitamin B1 than wild rice raw. Wheat, hard white has 0.387mg of Vitamin B1, while wild rice raw has 0.115mg.

The food varieties used in the comparison are Wheat, hard white and Wild rice, raw.

Infographic

Wheat, hard white 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 66% 9.6% 38% 171% 121% 91% 152% 0.26% 498% 0%
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 +52.4%
Contains more IronIron +132.7%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +187.5%
Contains more MagnesiumMagnesium +90.3%
Contains more CopperCopper +44.4%
Contains more ZincZinc +79%
Contains more PhosphorusPhosphorus +22%
~equal in Potassium ~427mg

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% 97% 25% 82% 57% 85% 0% 4.8% 29% 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 EVitamin E +23.2%
Contains more Vitamin B1Vitamin B1 +236.5%
Contains more Vitamin AVitamin A +111.1%
Contains more Vitamin B2Vitamin B2 +142.6%
Contains more Vitamin B3Vitamin B3 +53.7%
Contains more Vitamin B5Vitamin B5 +12.6%
Contains more FolateFolate +150%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.391mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.9µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 2% 76% 10%
Protein: 11.31 g
Fats: 1.71 g
Carbs: 75.9 g
Water: 9.57 g
Other: 1.51 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 +58.3%
Contains more WaterWater +23.3%
Contains more ProteinProtein +30.2%
~equal in Carbs ~74.9g
~equal in Other ~1.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 17% 61%
Saturated Fat: Sat. Fat 0.277 g
Monounsaturated Fat: Mono. Fat 0.203 g
Polyunsaturated fat: Poly. Fat 0.75 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 +27.7%
Contains less Sat. FatSaturated Fat -43.7%
~equal in Polyunsaturated fat ~0.676g

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 white 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 white Wild rice raw Opinion
Calories 342kcal 357kcal Wild rice raw
Protein 11.31g 14.73g Wild rice raw
Fats 1.71g 1.08g Wheat, hard white
Net carbs 63.7g 68.7g Wild rice raw
Carbs 75.9g 74.9g Wheat, hard white
Magnesium 93mg 177mg Wild rice raw
Calcium 32mg 21mg Wheat, hard white
Potassium 432mg 427mg Wheat, hard white
Iron 4.56mg 1.96mg Wheat, hard white
Sugar 0.41g 2.5g Wheat, hard white
Fiber 12.2g 6.2g Wheat, hard white
Copper 0.363mg 0.524mg Wild rice raw
Zinc 3.33mg 5.96mg Wild rice raw
Phosphorus 355mg 433mg Wild rice raw
Sodium 2mg 7mg Wheat, hard white
Vitamin A 9IU 19IU Wild rice raw
Vitamin A 0µg 1µg Wild rice raw
Vitamin E 1.01mg 0.82mg Wheat, hard white
Manganese 3.821mg 1.329mg Wheat, hard white
Selenium 2.8µg Wild rice raw
Vitamin B1 0.387mg 0.115mg Wheat, hard white
Vitamin B2 0.108mg 0.262mg Wild rice raw
Vitamin B3 4.381mg 6.733mg Wild rice raw
Vitamin B5 0.954mg 1.074mg Wild rice raw
Vitamin B6 0.368mg 0.391mg Wild rice raw
Vitamin K 1.9µg 1.9µg
Folate 38µg 95µg Wild rice raw
Choline 35mg Wild rice raw
Saturated Fat 0.277g 0.156g Wild rice raw
Monounsaturated Fat 0.203g 0.159g Wheat, hard white
Polyunsaturated fat 0.75g 0.676g Wheat, hard white
Tryptophan 0.179mg Wild rice raw
Threonine 0.469mg Wild rice raw
Isoleucine 0.618mg Wild rice raw
Leucine 1.018mg Wild rice raw
Lysine 0.629mg Wild rice raw
Methionine 0.438mg Wild rice raw
Phenylalanine 0.721mg Wild rice raw
Valine 0.858mg Wild rice raw
Histidine 0.384mg Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat, hard white 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
31%
Wheat, hard white
37%
Wild rice raw
Minerals Daily Need Coverage Score
115%
Wheat, hard white
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 - 0.121g)
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 white
Wheat, hard white is lower in Sugar (difference - 2.09g)
Which food contains less Sodium?
Wheat, hard white
Wheat, hard white contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Wheat, hard white
Wheat, hard white 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 white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169719/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.