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  6. Wheat flours, bread, unenriched vs. Wild rice raw

Wheat flours, bread, unenriched vs. Wild rice raw — In-Depth Nutrition Comparison

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What are the differences between wheat flours, bread, unenriched and wild rice raw?

  • Wheat flours, bread, unenriched is higher in selenium; however, wild rice raw is richer in phosphorus, zinc, copper, magnesium, vitamin B3, vitamin B6, manganese, vitamin B2, and folate.
  • Wheat flours, bread, unenriched's daily need coverage for selenium is 67% more.

We used Wheat flours, bread, unenriched and Wild rice, raw types in this article.

Infographic

Wheat flours, bread, unenriched vs Wild rice raw infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 4.5% 8.8% 34% 61% 23% 42% 0.26% 103% 217%
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 less SodiumSodium -71.4%
Contains more SeleniumSelenium +1317.9%
Contains more MagnesiumMagnesium +608%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +327%
Contains more IronIron +117.8%
Contains more CopperCopper +187.9%
Contains more ZincZinc +601.2%
Contains more PhosphorusPhosphorus +346.4%
Contains more ManganeseManganese +67.8%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 8% 20% 14% 19% 26% 8.5% 0% 0.75% 25%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 16% 29% 60% 126% 64% 90% 0% 4.8% 71%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +105%
Contains more Vitamin B1Vitamin B1 +43.8%
Contains more Vitamin B2Vitamin B2 +336.7%
Contains more Vitamin B3Vitamin B3 +573.3%
Contains more Vitamin B5Vitamin B5 +145.2%
Contains more Vitamin B6Vitamin B6 +956.8%
Contains more Vitamin KVitamin K +533.3%
Contains more FolateFolate +187.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat flours, bread, unenriched Wild rice raw DV% diff.
Selenium 39.7µg 2.8µg 67%
Phosphorus 97mg 433mg 48%
Zinc 0.85mg 5.96mg 46%
Copper 0.182mg 0.524mg 38%
Magnesium 25mg 177mg 36%
Vitamin B3 1mg 6.733mg 36%
Vitamin B6 0.037mg 0.391mg 27%
Manganese 0.792mg 1.329mg 23%
Vitamin B2 0.06mg 0.262mg 16%
Folate 33µg 95µg 16%
Fiber 2.4g 6.2g 15%
Iron 0.9mg 1.96mg 13%
Vitamin B5 0.438mg 1.074mg 13%
Potassium 100mg 427mg 10%
Protein 11.98g 14.73g 6%
Choline 10.4mg 35mg 4%
Vitamin E 0.4mg 0.82mg 3%
Vitamin B1 0.08mg 0.115mg 3%
Fats 1.66g 1.08g 1%
Carbs 72.53g 74.9g 1%
Calcium 15mg 21mg 1%
Vitamin K 0.3µg 1.9µg 1%
Calories 361kcal 357kcal 0%
Protein per 100 calories 3.3g 4.1g N/A
Calories per 10 g protein 301kcal 242kcal N/A
Weight per 100 calories 28g 28g N/A
Net carbs 70.13g 68.7g N/A
Sugar 0.31g 2.5g N/A
Sodium 2mg 7mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.244g 0.156g 0%
Monounsaturated fat 0.14g 0.159g 0%
Polyunsaturated fat 0.727g 0.676g 0%
Tryptophan 0.139mg 0.179mg 0%
Threonine 0.32mg 0.469mg 0%
Isoleucine 0.444mg 0.618mg 0%
Leucine 0.828mg 1.018mg 0%
Lysine 0.231mg 0.629mg 0%
Methionine 0.21mg 0.438mg 0%
Phenylalanine 0.591mg 0.721mg 0%
Valine 0.502mg 0.858mg 0%
Histidine 0.254mg 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 73% 13%
Protein: 11.98 g
Fats: 1.66 g
Carbs: 72.53 g
Water: 13.36 g
Other: 0.47 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 +53.7%
Contains more WaterWater +72.2%
Contains more ProteinProtein +23%
~equal in Carbs ~74.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 13% 65%
Saturated fat: Sat. Fat 0.244 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.727 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 -36.1%
Contains more Mono. FatMonounsaturated fat +13.6%
~equal in Polyunsaturated fat ~0.676g

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 flours, bread, unenriched - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168913/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.