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  6. Wheat vs. Wild rice

Wheat vs. Wild rice — In-Depth Nutrition Comparison

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How are Wheat and Wild rice different?

  • Wild rice contains less Selenium, Manganese, Iron, Fiber, Copper, Phosphorus, and Vitamin B3 than Wheat.
  • Wheat covers your daily need of Selenium 57% more than Wild rice.
  • Wheat has 4 times more Manganese than Wild rice. Wheat has 1.03mg of Manganese, while Wild rice has 0.282mg.

Wheat, KAMUT khorasan, cooked and Wild rice, cooked types were used in this article.

Infographic

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wheat
Wheat
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +62.4%
Contains more IronIron +193.3%
Contains more CopperCopper +71.1%
Contains more ZincZinc +37.3%
Contains more PhosphorusPhosphorus +79.3%
Contains more ManganeseManganese +265.2%
Contains more SeleniumSelenium +3887.5%
Contains less SodiumSodium -62.5%

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.
Wheat
Wheat
3
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% 0.24% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 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% 0.18% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin B1Vitamin B1 +82.7%
Contains more Vitamin B3Vitamin B3 +79.1%
Contains more Vitamin B2Vitamin B2 +190%
Contains more Vitamin B6Vitamin B6 +92.9%
Contains more FolateFolate +136.4%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.24mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
4
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more ProteinProtein +43.1%
Contains more FatsFats +144.1%
Contains more CarbsCarbs +29.3%
Contains more OtherOther +70%
Contains more WaterWater +13.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
19% 21% 60%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated Fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
16% 16% 68%
Saturated Fat: Sat. Fat 0.049 g
Monounsaturated Fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated Fat +68%
Contains more Poly. FatPolyunsaturated fat +14.1%
Contains less Sat. FatSaturated Fat -36.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Wild rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Wild rice Opinion
Calories 132kcal 101kcal Wheat
Protein 5.71g 3.99g Wheat
Fats 0.83g 0.34g Wheat
Net carbs 23.3g 19.54g Wheat
Carbs 27.6g 21.34g Wheat
Magnesium 48mg 32mg Wheat
Calcium 9mg 3mg Wheat
Potassium 164mg 101mg Wheat
Iron 1.76mg 0.6mg Wheat
Sugar 3.07g 0.73g Wild rice
Fiber 4.3g 1.8g Wheat
Copper 0.207mg 0.121mg Wheat
Zinc 1.84mg 1.34mg Wheat
Phosphorus 147mg 82mg Wheat
Sodium 8mg 3mg Wild rice
Vitamin A 4IU 3IU Wheat
Vitamin E 0.24mg 0.24mg
Manganese 1.03mg 0.282mg Wheat
Selenium 31.9µg 0.8µg Wheat
Vitamin B1 0.095mg 0.052mg Wheat
Vitamin B2 0.03mg 0.087mg Wild rice
Vitamin B3 2.305mg 1.287mg Wheat
Vitamin B5 0.154mg Wild rice
Vitamin B6 0.07mg 0.135mg Wild rice
Vitamin K 0.5µg Wild rice
Folate 11µg 26µg Wild rice
Trans Fat 0.002g Wild rice
Choline 10.2mg Wild rice
Saturated Fat 0.077g 0.049g Wild rice
Monounsaturated Fat 0.084g 0.05g Wheat
Polyunsaturated fat 0.243g 0.213g Wheat
Tryptophan 0.051mg 0.049mg Wheat
Threonine 0.172mg 0.127mg Wheat
Isoleucine 0.22mg 0.167mg Wheat
Leucine 0.432mg 0.276mg Wheat
Lysine 0.161mg 0.17mg Wild rice
Methionine 0.097mg 0.119mg Wild rice
Phenylalanine 0.3mg 0.195mg Wheat
Valine 0.267mg 0.232mg Wheat
Histidine 0.147mg 0.104mg Wheat
Fructose 0.2g Wild rice

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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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
8%
Wheat
10%
Wild rice
Minerals Daily Need Coverage Score
61%
Wheat
21%
Wild rice

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 2.34g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.028g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $0.4)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/nutrients
  2. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.