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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 of 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% 1.1% 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 Opinion
Calories 357kcal 313kcal Wild rice raw
Protein 14.73g 12.96g Wild rice raw
Fats 1.08g 4.27g Wheat Bread
Vitamin C 0mg 0.2mg Wheat Bread
Net carbs 68.7g 51.07g Wild rice raw
Carbs 74.9g 55.77g Wild rice raw
Magnesium 177mg 59mg Wild rice raw
Calcium 21mg 165mg Wheat Bread
Potassium 427mg 223mg Wild rice raw
Iron 1.96mg 4.09mg Wheat Bread
Sugar 2.5g 6.42g Wild rice raw
Fiber 6.2g 4.7g Wild rice raw
Copper 0.524mg 0.198mg Wild rice raw
Zinc 5.96mg 1.47mg Wild rice raw
Phosphorus 433mg 188mg Wild rice raw
Sodium 7mg 601mg Wild rice raw
Vitamin A 19IU 0IU Wild rice raw
Vitamin A 1µg 0µg Wild rice raw
Vitamin E 0.82mg 0.24mg Wild rice raw
Manganese 1.329mg 1.377mg Wheat Bread
Selenium 2.8µg 33.4µg Wheat Bread
Vitamin B1 0.115mg 0.439mg Wheat Bread
Vitamin B2 0.262mg 0.382mg Wheat Bread
Vitamin B3 6.733mg 6.25mg Wild rice raw
Vitamin B5 1.074mg 0.456mg Wild rice raw
Vitamin B6 0.391mg 0.153mg Wild rice raw
Vitamin K 1.9µg 5.7µg Wheat Bread
Folate 95µg 86µg Wild rice raw
Choline 35mg 22.1mg Wild rice raw
Saturated Fat 0.156g 0.989g Wild rice raw
Monounsaturated Fat 0.159g 1.019g Wheat Bread
Polyunsaturated fat 0.676g 1.72g Wheat Bread
Tryptophan 0.179mg 0.092mg Wild rice raw
Threonine 0.469mg 0.299mg Wild rice raw
Isoleucine 0.618mg 0.258mg Wild rice raw
Leucine 1.018mg 0.461mg Wild rice raw
Lysine 0.629mg 0.215mg Wild rice raw
Methionine 0.438mg 0.105mg Wild rice raw
Phenylalanine 0.721mg 0.315mg Wild rice raw
Valine 0.858mg 0.31mg Wild rice raw
Histidine 0.384mg 0.15mg Wild rice raw
Omega-3 - ALA 0.161g Wheat Bread

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.