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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

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 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

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% 0.12% 8% 0% 20% 14% 19% 26% 8.5% 0% 0.75% 25% 5.7%
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 AVitamin A +850%
Contains more Vitamin E Vitamin 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%
Contains more CholineCholine +236.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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%
Contains more OtherOther +225.5%
~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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat flours, bread, unenriched Wild rice raw
Rich in minerals ok
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

All nutrients comparison - raw data values

Nutrient Wheat flours, bread, unenriched Wild rice raw Opinion
Calories 361kcal 357kcal Wheat flours, bread, unenriched
Protein 11.98g 14.73g Wild rice raw
Fats 1.66g 1.08g Wheat flours, bread, unenriched
Net carbs 70.13g 68.7g Wheat flours, bread, unenriched
Carbs 72.53g 74.9g Wild rice raw
Magnesium 25mg 177mg Wild rice raw
Calcium 15mg 21mg Wild rice raw
Potassium 100mg 427mg Wild rice raw
Iron 0.9mg 1.96mg Wild rice raw
Sugar 0.31g 2.5g Wheat flours, bread, unenriched
Fiber 2.4g 6.2g Wild rice raw
Copper 0.182mg 0.524mg Wild rice raw
Zinc 0.85mg 5.96mg Wild rice raw
Phosphorus 97mg 433mg Wild rice raw
Sodium 2mg 7mg Wheat flours, bread, unenriched
Vitamin A 2IU 19IU Wild rice raw
Vitamin A RAE 0µg 1µg Wild rice raw
Vitamin E 0.4mg 0.82mg Wild rice raw
Manganese 0.792mg 1.329mg Wild rice raw
Selenium 39.7µg 2.8µg Wheat flours, bread, unenriched
Vitamin B1 0.08mg 0.115mg Wild rice raw
Vitamin B2 0.06mg 0.262mg Wild rice raw
Vitamin B3 1mg 6.733mg Wild rice raw
Vitamin B5 0.438mg 1.074mg Wild rice raw
Vitamin B6 0.037mg 0.391mg Wild rice raw
Vitamin K 0.3µg 1.9µg Wild rice raw
Folate 33µg 95µg Wild rice raw
Choline 10.4mg 35mg Wild rice raw
Saturated Fat 0.244g 0.156g Wild rice raw
Monounsaturated Fat 0.14g 0.159g Wild rice raw
Polyunsaturated fat 0.727g 0.676g Wheat flours, bread, unenriched
Tryptophan 0.139mg 0.179mg Wild rice raw
Threonine 0.32mg 0.469mg Wild rice raw
Isoleucine 0.444mg 0.618mg Wild rice raw
Leucine 0.828mg 1.018mg Wild rice raw
Lysine 0.231mg 0.629mg Wild rice raw
Methionine 0.21mg 0.438mg Wild rice raw
Phenylalanine 0.591mg 0.721mg Wild rice raw
Valine 0.502mg 0.858mg Wild rice raw
Histidine 0.254mg 0.384mg Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat flours, bread, unenriched 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
10%
Wheat flours, bread, unenriched
37%
Wild rice raw
Minerals Daily Need Coverage Score
51%
Wheat flours, bread, unenriched
96%
Wild rice raw

Comparison summary

Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 0.088g)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Wheat flours, bread, unenriched
Wheat flours, bread, unenriched is lower in Sugar (difference - 2.19g)
Which food contains less Sodium?
Wheat flours, bread, unenriched
Wheat flours, bread, unenriched contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Wheat flours, bread, unenriched
Wheat flours, bread, unenriched 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 ($)

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.