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Khorasan wheat vs Wild rice - In-Depth Nutrition Comparison

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What are the main differences between Khorasan wheat and Wild rice?

  • Khorasan wheat is richer in Selenium, Manganese, Vitamin B1, Iron, and Fiber, while Wild rice is higher in Zinc, Magnesium, Vitamin B6, Phosphorus, and Vitamin B2.
  • Khorasan wheat's daily need coverage for Selenium is 143% higher.
  • Wild rice has 5 times less Vitamin B1 than Khorasan wheat. Khorasan wheat has 0.566mg of Vitamin B1, while Wild rice has 0.115mg.

We used Wheat, KAMUT khorasan, uncooked and Wild rice, raw types in this comparison.

Infographic

Khorasan wheat vs Wild rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +92.3%
Contains less Sodium -28.6%
Contains more Magnesium +36.2%
Contains more Phosphorus +19%
Contains more Zinc +62%
Equal in Calcium - 21
Equal in Potassium - 427
Equal in Copper - 0.524
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 142% 93% 156% 36% 1% 101% 169%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Contains more Iron +92.3%
Contains less Sodium -28.6%
Contains more Magnesium +36.2%
Contains more Phosphorus +19%
Contains more Zinc +62%
Equal in Calcium - 21
Equal in Potassium - 427
Equal in Copper - 0.524

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +392.2%
Contains more Vitamin A +90%
Contains more Vitamin E +34.4%
Contains more Vitamin B2 +42.4%
Contains more Vitamin B5 +13.2%
Contains more Vitamin B6 +51%
Equal in Vitamin B3 - 6.733
Equal in Vitamin K - 1.9
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin B1 +392.2%
Contains more Vitamin A +90%
Contains more Vitamin E +34.4%
Contains more Vitamin B2 +42.4%
Contains more Vitamin B5 +13.2%
Contains more Vitamin B6 +51%
Equal in Vitamin B3 - 6.733
Equal in Vitamin K - 1.9

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Khorasan wheat Wild rice
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Khorasan wheat Wild rice Opinion
Net carbs 59.48g 68.7g Wild rice
Protein 14.54g 14.73g Wild rice
Fats 2.13g 1.08g Khorasan wheat
Carbs 70.58g 74.9g Wild rice
Calories 337kcal 357kcal Wild rice
Starch 52.41g g Khorasan wheat
Fructose 0.11g g Khorasan wheat
Sugar 7.84g 2.5g Wild rice
Fiber 11.1g 6.2g Khorasan wheat
Calcium 22mg 21mg Khorasan wheat
Iron 3.77mg 1.96mg Khorasan wheat
Magnesium 130mg 177mg Wild rice
Phosphorus 364mg 433mg Wild rice
Potassium 403mg 427mg Wild rice
Sodium 5mg 7mg Khorasan wheat
Zinc 3.68mg 5.96mg Wild rice
Copper 0.506mg 0.524mg Wild rice
Vitamin A 10IU 19IU Wild rice
Vitamin E 0.61mg 0.82mg Wild rice
Vitamin D IU 0IU Wild rice
Vitamin D µg 0µg Wild rice
Vitamin C 0mg 0mg
Vitamin B1 0.566mg 0.115mg Khorasan wheat
Vitamin B2 0.184mg 0.262mg Wild rice
Vitamin B3 6.375mg 6.733mg Wild rice
Vitamin B5 0.949mg 1.074mg Wild rice
Vitamin B6 0.259mg 0.391mg Wild rice
Folate µg 95µg Wild rice
Vitamin B12 µg 0µg Wild rice
Vitamin K 1.8µg 1.9µg Wild rice
Tryptophan 0.13mg 0.179mg Wild rice
Threonine 0.442mg 0.469mg Wild rice
Isoleucine 0.566mg 0.618mg Wild rice
Leucine 1.112mg 1.018mg Khorasan wheat
Lysine 0.416mg 0.629mg Wild rice
Methionine 0.251mg 0.438mg Wild rice
Phenylalanine 0.772mg 0.721mg Khorasan wheat
Valine 0.687mg 0.858mg Wild rice
Histidine 0.379mg 0.384mg Wild rice
Cholesterol 0mg 0mg
Trans Fat 0.005g g Wild rice
Saturated Fat 0.196g 0.156g Wild rice
Monounsaturated Fat 0.213g 0.159g Khorasan wheat
Polyunsaturated fat 0.621g 0.676g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan wheat Wild rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Khorasan wheat
39
Wild rice
Mineral Summary Score
88
Khorasan wheat
96
Wild rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
87%
Khorasan wheat
88%
Wild rice
Carbohydrates
71%
Khorasan wheat
75%
Wild rice
Fats
10%
Khorasan wheat
5%
Wild rice

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 5.34g)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.04g)
Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 17)
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 ($)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/nutrients
  2. Wild rice - 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.