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Wheat vs. Wild rice raw — In-Depth Nutrition Comparison

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What are the differences between wheat and wild rice raw?

  • Wheat is higher in selenium; however, wild rice raw is richer in phosphorus, zinc, copper, magnesium, vitamin B3, vitamin B6, folate, vitamin B2, and manganese.
  • Wheat's daily need coverage for selenium is 53% more.

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

Infographic

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.
Wheat
Wheat
1
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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more SeleniumSelenium +1039.3%
Contains more MagnesiumMagnesium +268.8%
Contains more CalciumCalcium +133.3%
Contains more PotassiumPotassium +160.4%
Contains more IronIron +11.4%
Contains more CopperCopper +153.1%
Contains more ZincZinc +223.9%
Contains more PhosphorusPhosphorus +194.6%
Contains less SodiumSodium -12.5%
Contains more ManganeseManganese +29%

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
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% 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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin EVitamin E +241.7%
Contains more Vitamin B1Vitamin B1 +21.1%
Contains more Vitamin B2Vitamin B2 +773.3%
Contains more Vitamin B3Vitamin B3 +192.1%
Contains more Vitamin B6Vitamin B6 +458.6%
Contains more FolateFolate +763.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Wild rice raw DV% diff.
Selenium 31.9µg 2.8µg 53%
Phosphorus 147mg 433mg 41%
Zinc 1.84mg 5.96mg 37%
Copper 0.207mg 0.524mg 35%
Magnesium 48mg 177mg 31%
Vitamin B3 2.305mg 6.733mg 28%
Vitamin B6 0.07mg 0.391mg 25%
Folate 11µg 95µg 21%
Vitamin B5 1.074mg 21%
Vitamin B2 0.03mg 0.262mg 18%
Protein 5.71g 14.73g 18%
Carbs 27.6g 74.9g 16%
Manganese 1.03mg 1.329mg 13%
Calories 132kcal 357kcal 11%
Fiber 4.3g 6.2g 8%
Potassium 164mg 427mg 8%
Choline 35mg 6%
Vitamin E 0.24mg 0.82mg 4%
Polyunsaturated fat 0.243g 0.676g 3%
Iron 1.76mg 1.96mg 3%
Vitamin B1 0.095mg 0.115mg 2%
Vitamin K 1.9µg 2%
Calcium 9mg 21mg 1%
Fats 0.83g 1.08g 0%
Net carbs 23.3g 68.7g N/A
Sugar 3.07g 2.5g N/A
Sodium 8mg 7mg 0%
Vitamin A 1µg 0%
Trans fat 0.002g N/A
Saturated fat 0.077g 0.156g 0%
Monounsaturated fat 0.084g 0.159g 0%
Tryptophan 0.051mg 0.179mg 0%
Threonine 0.172mg 0.469mg 0%
Isoleucine 0.22mg 0.618mg 0%
Leucine 0.432mg 1.018mg 0%
Lysine 0.161mg 0.629mg 0%
Methionine 0.097mg 0.438mg 0%
Phenylalanine 0.3mg 0.721mg 0%
Valine 0.267mg 0.858mg 0%
Histidine 0.147mg 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
1
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 WaterWater +739.9%
Contains more ProteinProtein +158%
Contains more FatsFats +30.1%
Contains more CarbsCarbs +171.4%
Contains more OtherOther +125%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
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 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -50.6%
Contains more Mono. FatMonounsaturated fat +89.3%
Contains more Poly. FatPolyunsaturated fat +178.2%

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 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.