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  6. Wheat flour, whole-grain, soft wheat vs. Wild rice raw

Wheat flour, whole-grain, soft wheat vs. Wild rice raw — In-Depth Nutrition Comparison

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What are the differences between wheat flour, whole-grain, soft wheat and wild rice raw?

  • Wheat flour, whole-grain, soft wheat is higher in manganese, fiber, iron, selenium, and vitamin B1; however, wild rice raw is richer in zinc, folate, phosphorus, vitamin B6, and magnesium.
  • Wheat flour, whole-grain, soft wheat's daily need coverage for manganese is 90% more.
  • Wild rice raw contains 5 times less selenium than wheat flour, whole-grain, soft wheat. Wheat flour, whole-grain, soft wheat contains 12.7µg of selenium, while wild rice raw contains 2.8µg.

We used Wheat flour, whole-grain, soft wheat and Wild rice, raw types in this article.

Infographic

Wheat flour, whole-grain, soft wheat vs Wild rice raw 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" 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 84% 9.9% 35% 139% 158% 81% 138% 0.39% 443% 69%
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 CalciumCalcium +57.1%
Contains more IronIron +89.3%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +155.8%
Contains more SeleniumSelenium +353.6%
Contains more MagnesiumMagnesium +51.3%
Contains more CopperCopper +10.3%
Contains more ZincZinc +101.4%
Contains more PhosphorusPhosphorus +34.1%
~equal in Potassium ~427mg

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% 11% 0% 74% 43% 100% 61% 44% 0% 4.8% 21% 17%
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 B1Vitamin B1 +158.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +54.7%
Contains more Vitamin B2Vitamin B2 +39.4%
Contains more Vitamin B3Vitamin B3 +25.9%
Contains more Vitamin B6Vitamin B6 +104.7%
Contains more FolateFolate +239.3%
Contains more CholineCholine +12.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.074mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.9µg

All nutrients comparison - raw data values

Nutrient Wheat flour, whole-grain, soft wheat Wild rice raw DV% diff.
Manganese 3.399mg 1.329mg 90%
Fiber 13.1g 6.2g 28%
Zinc 2.96mg 5.96mg 27%
Iron 3.71mg 1.96mg 22%
Selenium 12.7µg 2.8µg 18%
Folate 28µg 95µg 17%
Phosphorus 323mg 433mg 16%
Vitamin B1 0.297mg 0.115mg 15%
Vitamin B6 0.191mg 0.391mg 15%
Magnesium 117mg 177mg 14%
Protein 9.61g 14.73g 10%
Vitamin B3 5.347mg 6.733mg 9%
Vitamin B2 0.188mg 0.262mg 6%
Copper 0.475mg 0.524mg 5%
Polyunsaturated fat 1.167g 0.676g 3%
Vitamin E 0.53mg 0.82mg 2%
Choline 31.2mg 35mg 1%
Saturated fat 0.43g 0.156g 1%
Vitamin B5 1.011mg 1.074mg 1%
Calories 332kcal 357kcal 1%
Fats 1.95g 1.08g 1%
Potassium 394mg 427mg 1%
Calcium 33mg 21mg 1%
Net carbs 61.38g 68.7g N/A
Carbs 74.48g 74.9g 0%
Sugar 1.02g 2.5g N/A
Sodium 3mg 7mg 0%
Vitamin A 0µg 1µg 0%
Vitamin K 1.9µg 1.9µg 0%
Monounsaturated fat 0.283g 0.159g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 2% 74% 12%
Protein: 9.61 g
Fats: 1.95 g
Carbs: 74.48 g
Water: 12.42 g
Other: 1.54 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 FatsFats +80.6%
Contains more WaterWater +60.1%
Contains more ProteinProtein +53.3%
~equal in Carbs ~74.9g
~equal in Other ~1.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 15% 62%
Saturated fat: Sat. Fat 0.43 g
Monounsaturated fat: Mono. Fat 0.283 g
Polyunsaturated fat: Poly. Fat 1.167 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 more Mono. FatMonounsaturated fat +78%
Contains more Poly. FatPolyunsaturated fat +72.6%
Contains less Sat. FatSaturated fat -63.7%

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, whole-grain, soft wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168944/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.