Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Wild rice raw
  5. Compare
  6. Wild rice raw vs. Oats

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

Compare

What are the main differences between wild rice raw and oats?

  • Wild rice raw is richer in vitamin B3, vitamin B6, zinc, and folate, while oats are higher in manganese, vitamin B1, iron, fiber, phosphorus, and copper.
  • Oats' daily need coverage for manganese is 156% higher.
  • Oats have 7 times less vitamin B3 than wild rice raw. Wild rice raw has 6.733mg of vitamin B3, while oats have 0.961mg.

We used Wild rice, raw and Oats types in this comparison.

Infographic

Wild rice raw vs Oats 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%
Oats
Oats
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more ZincZinc +50.1%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +157.1%
Contains more IronIron +140.8%
Contains more CopperCopper +19.5%
Contains more PhosphorusPhosphorus +20.8%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +269.9%
~equal in Magnesium ~177mg
~equal in Potassium ~429mg

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%
Oats
Oats
2
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% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +88.5%
Contains more Vitamin B3Vitamin B3 +600.6%
Contains more Vitamin B6Vitamin B6 +228.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +69.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +563.5%
Contains more Vitamin B5Vitamin B5 +25.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Oats DV% diff.
Manganese 1.329mg 4.916mg 156%
Vitamin B1 0.115mg 0.763mg 54%
Vitamin B3 6.733mg 0.961mg 36%
Iron 1.96mg 4.72mg 35%
Vitamin B6 0.391mg 0.119mg 21%
Fiber 6.2g 10.6g 18%
Zinc 5.96mg 3.97mg 18%
Phosphorus 433mg 523mg 13%
Polyunsaturated fat 0.676g 2.535g 12%
Copper 0.524mg 0.626mg 11%
Folate 95µg 56µg 10%
Vitamin B2 0.262mg 0.139mg 9%
Fats 1.08g 6.9g 9%
Choline 35mg 6%
Vitamin B5 1.074mg 1.349mg 6%
Saturated fat 0.156g 1.217g 5%
Monounsaturated fat 0.159g 2.178g 5%
Vitamin E 0.82mg 5%
Selenium 2.8µg 5%
Protein 14.73g 16.89g 4%
Calcium 21mg 54mg 3%
Carbs 74.9g 66.27g 3%
Vitamin K 1.9µg 2%
Calories 357kcal 389kcal 2%
Net carbs 68.7g 55.67g N/A
Magnesium 177mg 177mg 0%
Potassium 427mg 429mg 0%
Sugar 2.5g N/A
Sodium 7mg 2mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.179mg 0.234mg 0%
Threonine 0.469mg 0.575mg 0%
Isoleucine 0.618mg 0.694mg 0%
Leucine 1.018mg 1.284mg 0%
Lysine 0.629mg 0.701mg 0%
Methionine 0.438mg 0.312mg 0%
Phenylalanine 0.721mg 0.895mg 0%
Valine 0.858mg 0.937mg 0%
Histidine 0.384mg 0.405mg 0%

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
Oats
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more CarbsCarbs +13%
Contains more ProteinProtein +14.7%
Contains more FatsFats +538.9%
Contains more OtherOther +12.4%
~equal in Water ~8.22g

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
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -87.2%
Contains more Mono. FatMonounsaturated fat +1269.8%
Contains more Poly. FatPolyunsaturated fat +275%

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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.