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  6. Wild rice raw vs. Wheat Bread

Wild rice raw vs. Wheat Bread — In-Depth Nutrition Comparison

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Summary of differences between wild rice raw and wheat Bread

  • Wild rice raw has more zinc, copper, phosphorus, magnesium, and vitamin B6; however, wheat Bread is higher in selenium, vitamin B1, iron, and calcium.
  • Wheat Bread covers your daily need for selenium, 56% more than wild rice raw.
  • Wild rice raw has 4 times more zinc than wheat Bread. While wild rice raw has 5.96mg of zinc, wheat Bread has only 1.47mg.
  • Wild rice raw has less sodium.

These are the specific foods used in this comparison Wild rice, raw and Bread, wheat, toasted.

Infographic

Wild rice raw vs Wheat Bread 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +91.5%
Contains more CopperCopper +164.6%
Contains more ZincZinc +305.4%
Contains more PhosphorusPhosphorus +130.3%
Contains less SodiumSodium -98.8%
Contains more CalciumCalcium +685.7%
Contains more IronIron +108.7%
Contains more SeleniumSelenium +1092.9%
~equal in Manganese ~1.377mg

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +241.7%
Contains more Vitamin B5Vitamin B5 +135.5%
Contains more Vitamin B6Vitamin B6 +155.6%
Contains more CholineCholine +58.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +281.7%
Contains more Vitamin B2Vitamin B2 +45.8%
Contains more Vitamin KVitamin K +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~6.25mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~86µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more ProteinProtein +13.7%
Contains more CarbsCarbs +34.3%
Contains more FatsFats +295.4%
Contains more WaterWater +212.2%
Contains more OtherOther +81%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -84.2%
Contains more Mono. FatMonounsaturated fat +540.9%
Contains more Poly. FatPolyunsaturated fat +154.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice raw Wheat Bread DV% diff.
Selenium 2.8µg 33.4µg 56%
Zinc 5.96mg 1.47mg 41%
Copper 0.524mg 0.198mg 36%
Phosphorus 433mg 188mg 35%
Magnesium 177mg 59mg 28%
Iron 1.96mg 4.09mg 27%
Vitamin B1 0.115mg 0.439mg 27%
Sodium 7mg 601mg 26%
Vitamin B6 0.391mg 0.153mg 18%
Calcium 21mg 165mg 14%
Vitamin B5 1.074mg 0.456mg 12%
Vitamin B2 0.262mg 0.382mg 9%
Polyunsaturated fat 0.676g 1.72g 7%
Fiber 6.2g 4.7g 6%
Carbs 74.9g 55.77g 6%
Potassium 427mg 223mg 6%
Fats 1.08g 4.27g 5%
Saturated fat 0.156g 0.989g 4%
Vitamin E 0.82mg 0.24mg 4%
Protein 14.73g 12.96g 4%
Vitamin K 1.9µg 5.7µg 3%
Vitamin B3 6.733mg 6.25mg 3%
Monounsaturated fat 0.159g 1.019g 2%
Folate 95µg 86µg 2%
Choline 35mg 22.1mg 2%
Calories 357kcal 313kcal 2%
Manganese 1.329mg 1.377mg 2%
Vitamin C 0mg 0.2mg 0%
Net carbs 68.7g 51.07g N/A
Sugar 2.5g 6.42g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.179mg 0.092mg 0%
Threonine 0.469mg 0.299mg 0%
Isoleucine 0.618mg 0.258mg 0%
Leucine 1.018mg 0.461mg 0%
Lysine 0.629mg 0.215mg 0%
Methionine 0.438mg 0.105mg 0%
Phenylalanine 0.721mg 0.315mg 0%
Valine 0.858mg 0.31mg 0%
Histidine 0.384mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Wheat Bread
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
37%
Wild rice raw
36%
Wheat Bread
Minerals Daily Need Coverage Score
96%
Wild rice raw
89%
Wheat Bread

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 3.92g)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 594mg)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 0.833g)
Which food is lower in glycemic index?
Wild rice raw
Wild rice raw is lower in glycemic index (difference - 3)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.