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 for 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.
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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 | +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.
| Contains more Vitamin B1Vitamin B1 | +336.5% |
| Contains more Vitamin AVitamin A | +∞% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.067mg | 1.329mg | 119% |
| Selenium | 61.8µg | 2.8µg | 107% |
| Vitamin B1 | 0.502mg | 0.115mg | 32% |
| Zinc | 2.6mg | 5.96mg | 31% |
| Starch | 57.77g | 24% | |
| Iron | 3.6mg | 1.96mg | 21% |
| Fiber | 10.7g | 6.2g | 18% |
| Folate | 44µg | 95µg | 13% |
| Copper | 0.41mg | 0.524mg | 13% |
| Phosphorus | 357mg | 433mg | 11% |
| Vitamin B3 | 4.957mg | 6.733mg | 11% |
| Magnesium | 137mg | 177mg | 10% |
| Vitamin B5 | 0.603mg | 1.074mg | 9% |
| Vitamin B2 | 0.165mg | 0.262mg | 7% |
| Polyunsaturated fat | 1.167g | 0.676g | 3% |
| Protein | 13.21g | 14.73g | 3% |
| Potassium | 363mg | 427mg | 2% |
| Fats | 2.5g | 1.08g | 2% |
| Choline | 31.2mg | 35mg | 1% |
| Saturated fat | 0.43g | 0.156g | 1% |
| Vitamin B6 | 0.407mg | 0.391mg | 1% |
| Calories | 340kcal | 357kcal | 1% |
| Vitamin E | 0.71mg | 0.82mg | 1% |
| Calcium | 34mg | 21mg | 1% |
| Carbs | 71.97g | 74.9g | 1% |
| Net carbs | 61.27g | 68.7g | N/A |
| Sugar | 0.41g | 2.5g | N/A |
| Sodium | 2mg | 7mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin K | 1.9µg | 1.9µg | 0% |
| Monounsaturated fat | 0.283g | 0.159g | 0% |
| Tryptophan | 0.174mg | 0.179mg | 0% |
| Threonine | 0.367mg | 0.469mg | 0% |
| Isoleucine | 0.443mg | 0.618mg | 0% |
| Leucine | 0.898mg | 1.018mg | 0% |
| Lysine | 0.359mg | 0.629mg | 0% |
| Methionine | 0.228mg | 0.438mg | 0% |
| Phenylalanine | 0.682mg | 0.721mg | 0% |
| Valine | 0.564mg | 0.858mg | 0% |
| Histidine | 0.357mg | 0.384mg | 0% |
| Fructose | 0.05g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.21 g
Fats:
2.5 g
Carbs:
71.97 g
Water:
10.74 g
Other:
1.58 g
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
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% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
57.77 g
Sucrose:
0.36 g
Glucose:
0 g
Fructose:
0.05 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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