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
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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.
| 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% |
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.
| Contains more Vitamin B1Vitamin B1 | +158.3% |
| Contains more Vitamin AVitamin A | +111.1% |
| Contains more Vitamin E Vitamin 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 D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.61 g
Fats:
1.95 g
Carbs:
74.48 g
Water:
12.42 g
Other:
1.54 g
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
Saturated Fat:
Sat. Fat
0.43 g
Monounsaturated Fat:
Mono. Fat
0.283 g
Polyunsaturated fat:
Poly. Fat
1.167 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 332kcal | 357kcal |
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| Protein | 9.61g | 14.73g |
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| Fats | 1.95g | 1.08g |
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| Net carbs | 61.38g | 68.7g |
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| Carbs | 74.48g | 74.9g |
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| Magnesium | 117mg | 177mg |
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| Calcium | 33mg | 21mg |
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| Potassium | 394mg | 427mg |
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| Iron | 3.71mg | 1.96mg |
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| Sugar | 1.02g | 2.5g |
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| Fiber | 13.1g | 6.2g |
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| Copper | 0.475mg | 0.524mg |
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| Zinc | 2.96mg | 5.96mg |
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| Phosphorus | 323mg | 433mg |
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| Sodium | 3mg | 7mg |
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| Vitamin A | 9IU | 19IU |
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| Vitamin A RAE | 0µg | 1µg |
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| Vitamin E | 0.53mg | 0.82mg |
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| Manganese | 3.399mg | 1.329mg |
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| Selenium | 12.7µg | 2.8µg |
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| Vitamin B1 | 0.297mg | 0.115mg |
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| Vitamin B2 | 0.188mg | 0.262mg |
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| Vitamin B3 | 5.347mg | 6.733mg |
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| Vitamin B5 | 1.011mg | 1.074mg |
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| Vitamin B6 | 0.191mg | 0.391mg |
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| Vitamin K | 1.9µg | 1.9µg | |
| Folate | 28µg | 95µg |
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| Choline | 31.2mg | 35mg |
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| Saturated Fat | 0.43g | 0.156g |
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| Monounsaturated Fat | 0.283g | 0.159g |
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| Polyunsaturated fat | 1.167g | 0.676g |
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| Tryptophan | 0.179mg |
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| Threonine | 0.469mg |
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| Isoleucine | 0.618mg |
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| Leucine | 1.018mg |
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| Lysine | 0.629mg |
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| Methionine | 0.438mg |
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| Phenylalanine | 0.721mg |
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| Valine | 0.858mg |
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| Histidine | 0.384mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
29%
37%
Minerals Daily Need Coverage Score
116%
96%
Comparison summary
Which food is lower in Saturated Fat?
Wild rice raw is lower in Saturated Fat (difference - 0.274g)
Which food is richer in vitamins?
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Wheat flour, whole-grain, soft wheat is lower in Sugar (difference - 1.48g)
Which food contains less Sodium?
Wheat flour, whole-grain, soft wheat contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Wheat flour, whole-grain, soft wheat 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 minerals?
?
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.