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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 5 times less vitamin B1 than khorasan wheat. Khorasan wheat has 0.566mg of vitamin B1, while wild rice raw has 0.115mg.
  • 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% 0.33% 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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin B1Vitamin B1 +392.2%
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 A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~6.733mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.9µg

All nutrients comparison - raw data values

Nutrient Khorasan wheat Wild rice raw DV% diff.
Selenium 81.5µg 2.8µg 143%
Manganese 2.735mg 1.329mg 61%
Vitamin B1 0.566mg 0.115mg 38%
Folate 95µg 24%
Iron 3.77mg 1.96mg 23%
Starch 52.41g 22%
Zinc 3.68mg 5.96mg 21%
Fiber 11.1g 6.2g 20%
Magnesium 130mg 177mg 11%
Vitamin B6 0.259mg 0.391mg 10%
Phosphorus 364mg 433mg 10%
Vitamin B2 0.184mg 0.262mg 6%
Vitamin B5 0.949mg 1.074mg 3%
Choline 25.8mg 35mg 2%
Vitamin B3 6.375mg 6.733mg 2%
Copper 0.506mg 0.524mg 2%
Fats 2.13g 1.08g 2%
Calories 337kcal 357kcal 1%
Vitamin E 0.61mg 0.82mg 1%
Potassium 403mg 427mg 1%
Carbs 70.58g 74.9g 1%
Protein 14.54g 14.73g 0%
Net carbs 59.48g 68.7g N/A
Calcium 22mg 21mg 0%
Sugar 7.84g 2.5g N/A
Sodium 5mg 7mg 0%
Vitamin A 1µg 1µg 0%
Vitamin K 1.8µg 1.9µg 0%
Trans fat 0.005g N/A
Saturated fat 0.196g 0.156g 0%
Monounsaturated fat 0.213g 0.159g 0%
Polyunsaturated fat 0.621g 0.676g 0%
Tryptophan 0.13mg 0.179mg 0%
Threonine 0.442mg 0.469mg 0%
Isoleucine 0.566mg 0.618mg 0%
Leucine 1.112mg 1.018mg 0%
Lysine 0.416mg 0.629mg 0%
Methionine 0.251mg 0.438mg 0%
Phenylalanine 0.772mg 0.721mg 0%
Valine 0.687mg 0.858mg 0%
Histidine 0.379mg 0.384mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A

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

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.