Wild rice raw vs. Oats — In-Depth Nutrition Comparison
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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
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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 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% |
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 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% |
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:
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
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
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
30%
Minerals Daily Need Coverage Score
96%
154%
Comparison summary
Which food is lower in Saturated fat?
Wild rice raw is lower in Saturated fat (difference - 1.061g)
Which food is lower in glycemic index?
Wild rice raw is lower in glycemic index (difference - 2)
Which food is cheaper?
Wild rice raw is cheaper (difference - $0.6)
Which food is richer in vitamins?
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Oats is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Oats contains less Sodium (difference - 5mg)
Which food is richer in minerals?
Oats is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)