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  6. Wheat flour, white, cake, enriched vs. Wild rice raw

Wheat flour, white, cake, enriched vs. Wild rice raw — In-Depth Nutrition Comparison

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Important differences between wheat flour, white, cake, enriched and wild rice raw

  • Wheat flour, white, cake, enriched has more iron, vitamin B1, and folate; however, wild rice raw has more phosphorus, zinc, copper, magnesium, manganese, vitamin B6, and fiber.
  • Wheat flour, white, cake, enriched's daily need coverage for iron is 67% more.
  • Wheat flour, white, cake, enriched has 8 times more Vitamin B1 than wild rice raw. Wheat flour, white, cake, enriched has 0.892mg of Vitamin B1, while wild rice raw has 0.115mg.

The food varieties used in the comparison are Wheat flour, white, cake, enriched and Wild rice, raw.

Infographic

Wheat flour, white, cake, enriched 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 11% 4.2% 9.3% 275% 46% 17% 36% 0.26% 83% 27%
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 +273.5%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +75%
Contains more MagnesiumMagnesium +1006.3%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +306.7%
Contains more CopperCopper +277%
Contains more ZincZinc +861.3%
Contains more PhosphorusPhosphorus +409.4%
Contains more ManganeseManganese +109.6%

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% 0.4% 0% 223% 99% 127% 27% 7.6% 0% 0.75% 140% 5.7%
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 B1Vitamin B1 +675.7%
Contains more Vitamin B2Vitamin B2 +64.1%
Contains more FolateFolate +95.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4000%
Contains more Vitamin B5Vitamin B5 +134.5%
Contains more Vitamin B6Vitamin B6 +1084.8%
Contains more Vitamin KVitamin K +533.3%
Contains more CholineCholine +236.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~6.733mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 78% 13%
Protein: 8.2 g
Fats: 0.86 g
Carbs: 78.03 g
Water: 12.51 g
Other: 0.4 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 +61.2%
Contains more ProteinProtein +79.6%
Contains more FatsFats +25.6%
Contains more OtherOther +282.5%
~equal in Carbs ~74.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 13% 65%
Saturated Fat: Sat. Fat 0.127 g
Monounsaturated Fat: Mono. Fat 0.073 g
Polyunsaturated fat: Poly. Fat 0.379 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 -18.6%
Contains more Mono. FatMonounsaturated Fat +117.8%
Contains more Poly. FatPolyunsaturated fat +78.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat flour, white, cake, enriched Wild rice raw Opinion
Calories 362kcal 357kcal Wheat flour, white, cake, enriched
Protein 8.2g 14.73g Wild rice raw
Fats 0.86g 1.08g Wild rice raw
Net carbs 76.33g 68.7g Wheat flour, white, cake, enriched
Carbs 78.03g 74.9g Wheat flour, white, cake, enriched
Magnesium 16mg 177mg Wild rice raw
Calcium 14mg 21mg Wild rice raw
Potassium 105mg 427mg Wild rice raw
Iron 7.32mg 1.96mg Wheat flour, white, cake, enriched
Sugar 0.31g 2.5g Wheat flour, white, cake, enriched
Fiber 1.7g 6.2g Wild rice raw
Copper 0.139mg 0.524mg Wild rice raw
Zinc 0.62mg 5.96mg Wild rice raw
Phosphorus 85mg 433mg Wild rice raw
Sodium 2mg 7mg Wheat flour, white, cake, enriched
Vitamin A 0IU 19IU Wild rice raw
Vitamin A 0µg 1µg Wild rice raw
Vitamin E 0.02mg 0.82mg Wild rice raw
Manganese 0.634mg 1.329mg Wild rice raw
Selenium 4.9µg 2.8µg Wheat flour, white, cake, enriched
Vitamin B1 0.892mg 0.115mg Wheat flour, white, cake, enriched
Vitamin B2 0.43mg 0.262mg Wheat flour, white, cake, enriched
Vitamin B3 6.79mg 6.733mg Wheat flour, white, cake, enriched
Vitamin B5 0.458mg 1.074mg Wild rice raw
Vitamin B6 0.033mg 0.391mg Wild rice raw
Vitamin K 0.3µg 1.9µg Wild rice raw
Folate 186µg 95µg Wheat flour, white, cake, enriched
Choline 10.4mg 35mg Wild rice raw
Saturated Fat 0.127g 0.156g Wheat flour, white, cake, enriched
Monounsaturated Fat 0.073g 0.159g Wild rice raw
Polyunsaturated fat 0.379g 0.676g Wild rice raw
Tryptophan 0.118mg 0.179mg Wild rice raw
Threonine 0.227mg 0.469mg Wild rice raw
Isoleucine 0.311mg 0.618mg Wild rice raw
Leucine 0.558mg 1.018mg Wild rice raw
Lysine 0.285mg 0.629mg Wild rice raw
Methionine 0.138mg 0.438mg Wild rice raw
Phenylalanine 0.388mg 0.721mg Wild rice raw
Valine 0.36mg 0.858mg Wild rice raw
Histidine 0.167mg 0.384mg Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat flour, white, cake, enriched 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
49%
Wheat flour, white, cake, enriched
37%
Wild rice raw
Minerals Daily Need Coverage Score
51%
Wheat flour, white, cake, enriched
96%
Wild rice raw

Comparison summary

Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is lower in Sugar?
Wheat flour, white, cake, enriched
Wheat flour, white, cake, enriched is lower in Sugar (difference - 2.19g)
Which food contains less Sodium?
Wheat flour, white, cake, enriched
Wheat flour, white, cake, enriched contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Wheat flour, white, cake, enriched
Wheat flour, white, cake, enriched is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Wheat flour, white, cake, enriched
Wheat flour, white, cake, enriched is lower in glycemic index (difference - 57)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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 flour, white, cake, enriched - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169723/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.