Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Wild rice raw vs. Oatmeal — In-Depth Nutrition Comparison

Compare

Differences between wild rice raw and oatmeal

  • Wild rice raw has more copper, phosphorus, zinc, magnesium, manganese, vitamin B3, fiber, vitamin B5, and folate, while oatmeal has more iron.
  • Wild rice raw's daily need coverage for copper is 51% higher.
  • Oatmeal contains 10 times less zinc than wild rice raw. Wild rice raw contains 5.96mg of zinc, while oatmeal contains 0.62mg.
  • Wild rice raw has a lower glycemic index. The glycemic index of wild rice raw is 57, while the glycemic index of oatmeal is 79.

The food types used in this comparison are Wild rice, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Wild rice raw vs Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +580.8%
Contains more PotassiumPotassium +600%
Contains more CopperCopper +693.9%
Contains more ZincZinc +861.3%
Contains more PhosphorusPhosphorus +462.3%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +138.2%
Contains more CalciumCalcium +281%
Contains more IronIron +204.1%
Contains more SeleniumSelenium +78.6%

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin EVitamin E +1071.4%
Contains more Vitamin B2Vitamin B2 +21.9%
Contains more Vitamin B3Vitamin B3 +122.6%
Contains more Vitamin B5Vitamin B5 +238.8%
Contains more Vitamin B6Vitamin B6 +34.8%
Contains more Vitamin KVitamin K +375%
Contains more FolateFolate +115.9%
Contains more CholineCholine +644.7%
Contains more Vitamin AVitamin A +12900%
Contains more Vitamin B1Vitamin B1 +126.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +521.5%
Contains more CarbsCarbs +541.8%
Contains more OtherOther +168.4%
Contains more FatsFats +25.9%
Contains more WaterWater +982.9%

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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains less Sat. FatSaturated fat -31%
Contains more Poly. FatPolyunsaturated fat +58.7%
Contains more Mono. FatMonounsaturated fat +145.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Contains more SucroseSucrose +131%
Contains more StarchStarch +∞%
Contains more GalactoseGalactose +∞%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

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 Oatmeal
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Oatmeal DV% diff.
Phosphorus 433mg 77mg 51%
Copper 0.524mg 0.066mg 51%
Iron 1.96mg 5.96mg 50%
Zinc 5.96mg 0.62mg 49%
Magnesium 177mg 26mg 36%
Manganese 1.329mg 0.558mg 34%
Protein 14.73g 2.37g 25%
Vitamin B3 6.733mg 3.025mg 23%
Carbs 74.9g 11.67g 21%
Fiber 6.2g 1.7g 18%
Vitamin B5 1.074mg 0.317mg 15%
Calories 357kcal 68kcal 14%
Vitamin A 1µg 130µg 14%
Folate 95µg 44µg 13%
Vitamin B1 0.115mg 0.26mg 12%
Potassium 427mg 61mg 11%
Vitamin B6 0.391mg 0.29mg 8%
Choline 35mg 4.7mg 6%
Calcium 21mg 80mg 6%
Vitamin E 0.82mg 0.07mg 5%
Selenium 2.8µg 5µg 4%
Vitamin B2 0.262mg 0.215mg 4%
Starch 10.37g 4%
Polyunsaturated fat 0.676g 0.426g 2%
Sodium 7mg 49mg 2%
Vitamin K 1.9µg 0.4µg 1%
Monounsaturated fat 0.159g 0.391g 1%
Fats 1.08g 1.36g 0%
Net carbs 68.7g 9.97g N/A
Sugar 2.5g 0.46g N/A
Trans fat 0.003g N/A
Saturated fat 0.156g 0.226g 0%
Tryptophan 0.179mg 0.04mg 0%
Threonine 0.469mg 0.083mg 0%
Isoleucine 0.618mg 0.105mg 0%
Leucine 1.018mg 0.2mg 0%
Lysine 0.629mg 0.135mg 0%
Methionine 0.438mg 0.04mg 0%
Phenylalanine 0.721mg 0.13mg 0%
Valine 0.858mg 0.151mg 0%
Histidine 0.384mg 0.057mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Oatmeal
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
26%
Oatmeal
Minerals Daily Need Coverage Score
96%
Wild rice raw
45%
Oatmeal

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 42mg)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 0.07g)
Which food is lower in glycemic index?
Wild rice raw
Wild rice raw is lower in glycemic index (difference - 22)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 2.04g)
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 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.

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.