Wild rice raw vs. Oatmeal — In-Depth Nutrition Comparison
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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
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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.
| 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
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
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
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
Starch:
0 g
Sucrose:
0.67 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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