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  6. Wheat germ, crude vs. Wild rice raw

Wheat germ, crude vs. Wild rice raw — In-Depth Nutrition Comparison

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What are the main differences between wheat germ, crude and wild rice raw?

  • Wheat germ, crude has more manganese, vitamin B1, selenium, vitamin B6, phosphorus, zinc, iron, folate, copper, and fiber than wild rice raw.
  • Wheat germ, crude's daily need coverage for manganese is 521% higher.
  • Wild rice raw has 28 times less selenium than wheat germ, crude. Wheat germ, crude has 79.2µg of selenium, while wild rice raw has 2.8µg.

We used Wheat germ, crude and Wild rice, raw types in this comparison.

Infographic

Wheat germ, crude 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 171% 12% 79% 235% 265% 335% 361% 1.6% 1735% 432%
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 MagnesiumMagnesium +35%
Contains more CalciumCalcium +85.7%
Contains more PotassiumPotassium +108.9%
Contains more IronIron +219.4%
Contains more CopperCopper +51.9%
Contains more ZincZinc +106.2%
Contains more PhosphorusPhosphorus +94.5%
Contains more ManganeseManganese +900.8%
Contains more SeleniumSelenium +2728.6%
Contains less SodiumSodium -41.7%

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% 0% 0% 471% 115% 128% 135% 300% 0% 0% 211% 0%
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin B1Vitamin B1 +1536.5%
Contains more Vitamin B2Vitamin B2 +90.5%
Contains more Vitamin B5Vitamin B5 +110.1%
Contains more Vitamin B6Vitamin B6 +232.5%
Contains more FolateFolate +195.8%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~6.733mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat germ, crude Wild rice raw DV% diff.
Manganese 13.301mg 1.329mg 521%
Vitamin B1 1.882mg 0.115mg 147%
Selenium 79.2µg 2.8µg 139%
Vitamin B6 1.3mg 0.391mg 70%
Phosphorus 842mg 433mg 58%
Zinc 12.29mg 5.96mg 58%
Iron 6.26mg 1.96mg 54%
Folate 281µg 95µg 47%
Polyunsaturated fat 6.01g 0.676g 36%
Copper 0.796mg 0.524mg 30%
Fiber 13.2g 6.2g 28%
Vitamin B5 2.257mg 1.074mg 24%
Vitamin B2 0.499mg 0.262mg 18%
Protein 23.15g 14.73g 17%
Magnesium 239mg 177mg 15%
Potassium 892mg 427mg 14%
Fats 9.72g 1.08g 13%
Carbs 51.8g 74.9g 8%
Saturated fat 1.665g 0.156g 7%
Choline 35mg 6%
Vitamin E 0.82mg 5%
Monounsaturated fat 1.365g 0.159g 3%
Calcium 39mg 21mg 2%
Vitamin K 1.9µg 2%
Vitamin B3 6.813mg 6.733mg 1%
Calories 360kcal 357kcal 0%
Net carbs 38.6g 68.7g N/A
Sugar 2.5g N/A
Sodium 12mg 7mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.317mg 0.179mg 0%
Threonine 0.968mg 0.469mg 0%
Isoleucine 0.847mg 0.618mg 0%
Leucine 1.571mg 1.018mg 0%
Lysine 1.468mg 0.629mg 0%
Methionine 0.456mg 0.438mg 0%
Phenylalanine 0.928mg 0.721mg 0%
Valine 1.198mg 0.858mg 0%
Histidine 0.643mg 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 10% 52% 11% 4%
Protein: 23.15 g
Fats: 9.72 g
Carbs: 51.8 g
Water: 11.12 g
Other: 4.21 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 ProteinProtein +57.2%
Contains more FatsFats +800%
Contains more WaterWater +43.3%
Contains more OtherOther +175.2%
Contains more CarbsCarbs +44.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 15% 66%
Saturated fat: Sat. Fat 1.665 g
Monounsaturated fat: Mono. Fat 1.365 g
Polyunsaturated fat: Poly. Fat 6.01 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 +758.5%
Contains more Poly. FatPolyunsaturated fat +789.1%
Contains less Sat. FatSaturated fat -90.6%

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 germ, crude - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168892/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.