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  6. Wheat vs. Wild rice raw

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% 0.24% 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% 1.1% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin AVitamin A +375%
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

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%

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 raw
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Wild rice raw Opinion
Calories 132kcal 357kcal Wild rice raw
Protein 5.71g 14.73g Wild rice raw
Fats 0.83g 1.08g Wild rice raw
Net carbs 23.3g 68.7g Wild rice raw
Carbs 27.6g 74.9g Wild rice raw
Magnesium 48mg 177mg Wild rice raw
Calcium 9mg 21mg Wild rice raw
Potassium 164mg 427mg Wild rice raw
Iron 1.76mg 1.96mg Wild rice raw
Sugar 3.07g 2.5g Wild rice raw
Fiber 4.3g 6.2g Wild rice raw
Copper 0.207mg 0.524mg Wild rice raw
Zinc 1.84mg 5.96mg Wild rice raw
Phosphorus 147mg 433mg Wild rice raw
Sodium 8mg 7mg Wild rice raw
Vitamin A 4IU 19IU Wild rice raw
Vitamin A 1µg Wild rice raw
Vitamin E 0.24mg 0.82mg Wild rice raw
Manganese 1.03mg 1.329mg Wild rice raw
Selenium 31.9µg 2.8µg Wheat
Vitamin B1 0.095mg 0.115mg Wild rice raw
Vitamin B2 0.03mg 0.262mg Wild rice raw
Vitamin B3 2.305mg 6.733mg Wild rice raw
Vitamin B5 1.074mg Wild rice raw
Vitamin B6 0.07mg 0.391mg Wild rice raw
Vitamin K 1.9µg Wild rice raw
Folate 11µg 95µg Wild rice raw
Trans Fat 0.002g Wild rice raw
Choline 35mg Wild rice raw
Saturated Fat 0.077g 0.156g Wheat
Monounsaturated Fat 0.084g 0.159g Wild rice raw
Polyunsaturated fat 0.243g 0.676g Wild rice raw
Tryptophan 0.051mg 0.179mg Wild rice raw
Threonine 0.172mg 0.469mg Wild rice raw
Isoleucine 0.22mg 0.618mg Wild rice raw
Leucine 0.432mg 1.018mg Wild rice raw
Lysine 0.161mg 0.629mg Wild rice raw
Methionine 0.097mg 0.438mg Wild rice raw
Phenylalanine 0.3mg 0.721mg Wild rice raw
Valine 0.267mg 0.858mg Wild rice raw
Histidine 0.147mg 0.384mg Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
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
8%
Wheat
37%
Wild rice raw
Minerals Daily Need Coverage Score
61%
Wheat
96%
Wild rice raw

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 1mg)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.079g)
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)

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.