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  6. Khorasan wheat vs. Wild rice raw

Khorasan wheat vs. Wild rice raw — In-Depth Nutrition Comparison

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What are the main differences between khorasan wheat and wild rice raw?

  • Khorasan wheat is richer in selenium, manganese, vitamin B1, iron, and fiber, while wild rice raw is higher in zinc, magnesium, vitamin B6, phosphorus, and vitamin B2.
  • Khorasan wheat's daily need coverage for selenium is 143% higher.
  • Wild rice raw has 29 times less Selenium than khorasan wheat. Khorasan wheat has 81.5µg of Selenium, while wild rice raw has 2.8µg.
  • Wild rice raw has a higher glycemic index (57) than khorasan wheat (40).

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

Infographic

Khorasan 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
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 IronIron +92.3%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +105.8%
Contains more SeleniumSelenium +2810.7%
Contains more MagnesiumMagnesium +36.2%
Contains more ZincZinc +62%
Contains more PhosphorusPhosphorus +19%
~equal in Calcium ~21mg
~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% 0.6% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
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 B1Vitamin B1 +392.2%
Contains more Vitamin AVitamin A +90%
Contains more Vitamin EVitamin E +34.4%
Contains more Vitamin B2Vitamin B2 +42.4%
Contains more Vitamin B5Vitamin B5 +13.2%
Contains more Vitamin B6Vitamin B6 +51%
Contains more CholineCholine +35.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~6.733mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.9µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 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 +97.2%
Contains more WaterWater +42.7%
~equal in Protein ~14.73g
~equal in Carbs ~74.9g
~equal in Other ~1.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 21% 60%
Saturated Fat: Sat. Fat 0.196 g
Monounsaturated Fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 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 +34%
Contains less Sat. FatSaturated Fat -20.4%
~equal in Polyunsaturated fat ~0.676g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
87% 11%
Starch: 52.41 g
Sucrose: 0.55 g
Glucose: 0.62 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 6.56 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +21.8%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Khorasan wheat Wild rice raw
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in vitamins 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 Khorasan wheat Wild rice raw Opinion
Calories 337kcal 357kcal Wild rice raw
Protein 14.54g 14.73g Wild rice raw
Fats 2.13g 1.08g Khorasan wheat
Net carbs 59.48g 68.7g Wild rice raw
Carbs 70.58g 74.9g Wild rice raw
Magnesium 130mg 177mg Wild rice raw
Calcium 22mg 21mg Khorasan wheat
Potassium 403mg 427mg Wild rice raw
Iron 3.77mg 1.96mg Khorasan wheat
Sugar 7.84g 2.5g Wild rice raw
Fiber 11.1g 6.2g Khorasan wheat
Copper 0.506mg 0.524mg Wild rice raw
Zinc 3.68mg 5.96mg Wild rice raw
Starch 52.41g Khorasan wheat
Phosphorus 364mg 433mg Wild rice raw
Sodium 5mg 7mg Khorasan wheat
Vitamin A 10IU 19IU Wild rice raw
Vitamin A 1µg 1µg
Vitamin E 0.61mg 0.82mg Wild rice raw
Manganese 2.735mg 1.329mg Khorasan wheat
Selenium 81.5µg 2.8µg Khorasan wheat
Vitamin B1 0.566mg 0.115mg Khorasan wheat
Vitamin B2 0.184mg 0.262mg Wild rice raw
Vitamin B3 6.375mg 6.733mg Wild rice raw
Vitamin B5 0.949mg 1.074mg Wild rice raw
Vitamin B6 0.259mg 0.391mg Wild rice raw
Vitamin K 1.8µg 1.9µg Wild rice raw
Folate 95µg Wild rice raw
Trans Fat 0.005g Wild rice raw
Choline 25.8mg 35mg Wild rice raw
Saturated Fat 0.196g 0.156g Wild rice raw
Monounsaturated Fat 0.213g 0.159g Khorasan wheat
Polyunsaturated fat 0.621g 0.676g Wild rice raw
Tryptophan 0.13mg 0.179mg Wild rice raw
Threonine 0.442mg 0.469mg Wild rice raw
Isoleucine 0.566mg 0.618mg Wild rice raw
Leucine 1.112mg 1.018mg Khorasan wheat
Lysine 0.416mg 0.629mg Wild rice raw
Methionine 0.251mg 0.438mg Wild rice raw
Phenylalanine 0.772mg 0.721mg Khorasan wheat
Valine 0.687mg 0.858mg Wild rice raw
Histidine 0.379mg 0.384mg Wild rice raw
Fructose 0.11g Khorasan wheat
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan wheat 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
35%
Khorasan wheat
37%
Wild rice raw
Minerals Daily Need Coverage Score
150%
Khorasan wheat
96%
Wild rice raw

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 5.34g)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 0.04g)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw 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 ($)
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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.