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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% 1.1% 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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat germ, crude Wild rice raw
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat germ, crude Wild rice raw Opinion
Calories 360kcal 357kcal Wheat germ, crude
Protein 23.15g 14.73g Wheat germ, crude
Fats 9.72g 1.08g Wheat germ, crude
Net carbs 38.6g 68.7g Wild rice raw
Carbs 51.8g 74.9g Wild rice raw
Magnesium 239mg 177mg Wheat germ, crude
Calcium 39mg 21mg Wheat germ, crude
Potassium 892mg 427mg Wheat germ, crude
Iron 6.26mg 1.96mg Wheat germ, crude
Sugar 2.5g Wheat germ, crude
Fiber 13.2g 6.2g Wheat germ, crude
Copper 0.796mg 0.524mg Wheat germ, crude
Zinc 12.29mg 5.96mg Wheat germ, crude
Phosphorus 842mg 433mg Wheat germ, crude
Sodium 12mg 7mg Wild rice raw
Vitamin A 0IU 19IU Wild rice raw
Vitamin A RAE 0µg 1µg Wild rice raw
Vitamin E 0.82mg Wild rice raw
Manganese 13.301mg 1.329mg Wheat germ, crude
Selenium 79.2µg 2.8µg Wheat germ, crude
Vitamin B1 1.882mg 0.115mg Wheat germ, crude
Vitamin B2 0.499mg 0.262mg Wheat germ, crude
Vitamin B3 6.813mg 6.733mg Wheat germ, crude
Vitamin B5 2.257mg 1.074mg Wheat germ, crude
Vitamin B6 1.3mg 0.391mg Wheat germ, crude
Vitamin K 1.9µg Wild rice raw
Folate 281µg 95µg Wheat germ, crude
Choline 35mg Wild rice raw
Saturated Fat 1.665g 0.156g Wild rice raw
Monounsaturated Fat 1.365g 0.159g Wheat germ, crude
Polyunsaturated fat 6.01g 0.676g Wheat germ, crude
Tryptophan 0.317mg 0.179mg Wheat germ, crude
Threonine 0.968mg 0.469mg Wheat germ, crude
Isoleucine 0.847mg 0.618mg Wheat germ, crude
Leucine 1.571mg 1.018mg Wheat germ, crude
Lysine 1.468mg 0.629mg Wheat germ, crude
Methionine 0.456mg 0.438mg Wheat germ, crude
Phenylalanine 0.928mg 0.721mg Wheat germ, crude
Valine 1.198mg 0.858mg Wheat germ, crude
Histidine 0.643mg 0.384mg Wheat germ, crude

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat germ, crude 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
105%
Wheat germ, crude
37%
Wild rice raw
Minerals Daily Need Coverage Score
363%
Wheat germ, crude
96%
Wild rice raw

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 1.509g)
Which food is lower in Sugar?
Wheat germ, crude
Wheat germ, crude is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Wheat germ, crude
Wheat germ, crude is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Wheat germ, crude
Wheat germ, crude is relatively richer in minerals
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 vitamins?
?
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 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.