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Wheat vs Wild rice - In-Depth Nutrition Comparison

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The main differences between Wheat and Wild rice

  • Wheat is richer in Selenium, Manganese, Vitamin B1, Iron, and Phosphorus, yet Wild rice is richer in Zinc, Folate, Vitamin B2, and Magnesium.
  • Daily need coverage for Selenium from Wheat is 157% higher.
  • Wheat contains 4 times more Vitamin B1 than Wild rice. Wheat contains 0.419mg of Vitamin B1, while Wild rice contains 0.115mg.

Food types used in this article are Wheat, durum and Wild rice, raw.

Infographic

Wheat vs Wild rice infographic
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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
Wheat
6
:
Contains more Iron +79.6%
Contains more Calcium +61.9%
Contains more Phosphorus +17.3%
Contains less Sodium -71.4%
Contains more Magnesium +22.9%
Contains more Zinc +43.3%
Equal in Potassium - 427
Equal in Copper - 0.524
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Contains more Iron +79.6%
Contains more Calcium +61.9%
Contains more Phosphorus +17.3%
Contains less Sodium -71.4%
Contains more Magnesium +22.9%
Contains more Zinc +43.3%
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
Wheat
3
:
Contains more Vitamin B1 +264.3%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +116.5%
Contains more Vitamin B5 +14.9%
Contains more Folate +120.9%
Equal in Vitamin B3 - 6.733
Equal in Vitamin B6 - 0.391
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
Contains more Vitamin B1 +264.3%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +116.5%
Contains more Vitamin B5 +14.9%
Contains more Folate +120.9%
Equal in Vitamin B3 - 6.733
Equal in Vitamin B6 - 0.391

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
37
Wheat
39
Wild rice
Mineral Summary Score
100
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
82%
Wheat
88%
Wild rice
Carbohydrates
71%
Wheat
75%
Wild rice
Fats
11%
Wheat
5%
Wild rice

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.
Wheat Wild rice
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.298g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $0.4)
Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Which food is richer in vitamins?
?
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.

All nutrients comparison - raw data values

Nutrient Wheat Wild rice Opinion
Calories 339 357 Wild rice
Protein 13.68 14.73 Wild rice
Fats 2.47 1.08 Wheat
Vitamin C 0 0
Carbs 71.13 74.9 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 3.52 1.96 Wheat
Calcium 34 21 Wheat
Potassium 431 427 Wheat
Magnesium 144 177 Wild rice
Sugar 2.5 Wheat
Fiber 6.2 Wild rice
Copper 0.553 0.524 Wheat
Zinc 4.16 5.96 Wild rice
Starch
Phosphorus 508 433 Wheat
Sodium 2 7 Wheat
Vitamin A 0 19 Wild rice
Vitamin E 0.82 Wild rice
Vitamin D 0 0
Vitamin B1 0.419 0.115 Wheat
Vitamin B2 0.121 0.262 Wild rice
Vitamin B3 6.738 6.733 Wheat
Vitamin B5 0.935 1.074 Wild rice
Vitamin B6 0.419 0.391 Wheat
Vitamin B12 0 0
Vitamin K 1.9 Wild rice
Folate 43 95 Wild rice
Trans Fat
Saturated Fat 0.454 0.156 Wild rice
Monounsaturated Fat 0.344 0.159 Wheat
Polyunsaturated fat 0.978 0.676 Wheat
Tryptophan 0.176 0.179 Wild rice
Threonine 0.366 0.469 Wild rice
Isoleucine 0.533 0.618 Wild rice
Leucine 0.934 1.018 Wild rice
Lysine 0.303 0.629 Wild rice
Methionine 0.221 0.438 Wild rice
Phenylalanine 0.681 0.721 Wild rice
Valine 0.594 0.858 Wild rice
Histidine 0.322 0.384 Wild rice
Fructose

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.