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

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

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How are Wheat flour, whole-grain and Wild rice raw different?

  • Wheat flour, whole-grain is richer in Manganese, Selenium, Vitamin B1, Iron, and Fiber, while Wild rice raw is higher in Zinc, Folate, Copper, Vitamin B3, and Phosphorus.
  • Wheat flour, whole-grain covers your daily need of Manganese 119% more than Wild rice raw.
  • Wheat flour, whole-grain contains 22 times more Selenium than Wild rice raw. Wheat flour, whole-grain contains 61.8µg of Selenium, while Wild rice raw contains 2.8µg.

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

Infographic

Wheat flour, whole-grain 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 98% 10% 32% 135% 137% 71% 153% 0.26% 530% 337%
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 +61.9%
Contains more IronIron +83.7%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +206%
Contains more SeleniumSelenium +2107.1%
Contains more MagnesiumMagnesium +29.2%
Contains more PotassiumPotassium +17.6%
Contains more CopperCopper +27.8%
Contains more ZincZinc +129.2%
Contains more PhosphorusPhosphorus +21.3%

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% 0.54% 14% 0% 126% 38% 93% 36% 94% 0% 4.8% 33% 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% 1.1% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin B1Vitamin B1 +336.5%
Contains more Vitamin AVitamin A +111.1%
Contains more Vitamin EVitamin E +15.5%
Contains more Vitamin B2Vitamin B2 +58.8%
Contains more Vitamin B3Vitamin B3 +35.8%
Contains more Vitamin B5Vitamin B5 +78.1%
Contains more FolateFolate +115.9%
Contains more CholineCholine +12.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.391mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.9µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 3% 72% 11%
Protein: 13.21 g
Fats: 2.5 g
Carbs: 71.97 g
Water: 10.74 g
Other: 1.58 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 +131.5%
Contains more WaterWater +38.4%
Contains more ProteinProtein +11.5%
~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%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
99%
Starch: 57.77 g
Sucrose: 0.36 g
Glucose: 0 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +86.1%
~equal in Glucose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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, whole-grain Wild rice raw
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wheat flour, whole-grain Wild rice raw Opinion
Calories 340kcal 357kcal Wild rice raw
Protein 13.21g 14.73g Wild rice raw
Fats 2.5g 1.08g Wheat flour, whole-grain
Net carbs 61.27g 68.7g Wild rice raw
Carbs 71.97g 74.9g Wild rice raw
Magnesium 137mg 177mg Wild rice raw
Calcium 34mg 21mg Wheat flour, whole-grain
Potassium 363mg 427mg Wild rice raw
Iron 3.6mg 1.96mg Wheat flour, whole-grain
Sugar 0.41g 2.5g Wheat flour, whole-grain
Fiber 10.7g 6.2g Wheat flour, whole-grain
Copper 0.41mg 0.524mg Wild rice raw
Zinc 2.6mg 5.96mg Wild rice raw
Starch 57.77g Wheat flour, whole-grain
Phosphorus 357mg 433mg Wild rice raw
Sodium 2mg 7mg Wheat flour, whole-grain
Vitamin A 9IU 19IU Wild rice raw
Vitamin A 0µg 1µg Wild rice raw
Vitamin E 0.71mg 0.82mg Wild rice raw
Manganese 4.067mg 1.329mg Wheat flour, whole-grain
Selenium 61.8µg 2.8µg Wheat flour, whole-grain
Vitamin B1 0.502mg 0.115mg Wheat flour, whole-grain
Vitamin B2 0.165mg 0.262mg Wild rice raw
Vitamin B3 4.957mg 6.733mg Wild rice raw
Vitamin B5 0.603mg 1.074mg Wild rice raw
Vitamin B6 0.407mg 0.391mg Wheat flour, whole-grain
Vitamin K 1.9µg 1.9µg
Folate 44µg 95µg Wild rice raw
Choline 31.2mg 35mg Wild rice raw
Saturated Fat 0.43g 0.156g Wild rice raw
Monounsaturated Fat 0.283g 0.159g Wheat flour, whole-grain
Polyunsaturated fat 1.167g 0.676g Wheat flour, whole-grain
Tryptophan 0.174mg 0.179mg Wild rice raw
Threonine 0.367mg 0.469mg Wild rice raw
Isoleucine 0.443mg 0.618mg Wild rice raw
Leucine 0.898mg 1.018mg Wild rice raw
Lysine 0.359mg 0.629mg Wild rice raw
Methionine 0.228mg 0.438mg Wild rice raw
Phenylalanine 0.682mg 0.721mg Wild rice raw
Valine 0.564mg 0.858mg Wild rice raw
Histidine 0.357mg 0.384mg Wild rice raw
Fructose 0.05g Wheat flour, whole-grain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat flour, whole-grain 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
35%
Wheat flour, whole-grain
37%
Wild rice raw
Minerals Daily Need Coverage Score
150%
Wheat flour, whole-grain
96%
Wild rice raw

Comparison summary

Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 0.274g)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Wheat flour, whole-grain
Wheat flour, whole-grain is lower in Sugar (difference - 2.09g)
Which food contains less Sodium?
Wheat flour, whole-grain
Wheat flour, whole-grain contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Wheat flour, whole-grain
Wheat flour, whole-grain 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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168893/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.