Wild rice raw vs. Wheat — In-Depth Nutrition Comparison
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The main differences between wild rice raw and wheat
- Wild rice raw is richer in zinc, folate, vitamin B2, and magnesium, yet wheat is richer in selenium, manganese, vitamin B1, iron, and phosphorus.
- Daily need coverage for selenium for wheat is 157% higher.
- Wild rice raw contains 2 times more folate than wheat . Wild rice raw contains 95µg of folate, while wheat contains 43µg.
Food types used in this article are Wild rice, raw and Wheat, durum.
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 | +22.9% |
| Contains more ZincZinc | +43.3% |
| Contains more CalciumCalcium | +61.9% |
| Contains more IronIron | +79.6% |
| Contains more PhosphorusPhosphorus | +17.3% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +126.6% |
| Contains more SeleniumSelenium | +3092.9% |
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 | +116.5% |
| Contains more Vitamin B5Vitamin B5 | +14.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +120.9% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +264.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 2.8µg | 89.4µg | 157% |
| Manganese | 1.329mg | 3.012mg | 73% |
| Vitamin B1 | 0.115mg | 0.419mg | 25% |
| Fiber | 6.2g | 25% | |
| Iron | 1.96mg | 3.52mg | 20% |
| Zinc | 5.96mg | 4.16mg | 16% |
| Folate | 95µg | 43µg | 13% |
| Vitamin B2 | 0.262mg | 0.121mg | 11% |
| Phosphorus | 433mg | 508mg | 11% |
| Magnesium | 177mg | 144mg | 8% |
| Choline | 35mg | 6% | |
| Vitamin E | 0.82mg | 5% | |
| Copper | 0.524mg | 0.553mg | 3% |
| Vitamin B5 | 1.074mg | 0.935mg | 3% |
| Vitamin K | 1.9µg | 2% | |
| Vitamin B6 | 0.391mg | 0.419mg | 2% |
| Polyunsaturated fat | 0.676g | 0.978g | 2% |
| Fats | 1.08g | 2.47g | 2% |
| Protein | 14.73g | 13.68g | 2% |
| Saturated fat | 0.156g | 0.454g | 1% |
| Calories | 357kcal | 339kcal | 1% |
| Carbs | 74.9g | 71.13g | 1% |
| Calcium | 21mg | 34mg | 1% |
| Net carbs | 68.7g | 71.13g | N/A |
| Potassium | 427mg | 431mg | 0% |
| Sugar | 2.5g | N/A | |
| Sodium | 7mg | 2mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin B3 | 6.733mg | 6.738mg | 0% |
| Monounsaturated fat | 0.159g | 0.344g | 0% |
| Tryptophan | 0.179mg | 0.176mg | 0% |
| Threonine | 0.469mg | 0.366mg | 0% |
| Isoleucine | 0.618mg | 0.533mg | 0% |
| Leucine | 1.018mg | 0.934mg | 0% |
| Lysine | 0.629mg | 0.303mg | 0% |
| Methionine | 0.438mg | 0.221mg | 0% |
| Phenylalanine | 0.721mg | 0.681mg | 0% |
| Valine | 0.858mg | 0.594mg | 0% |
| Histidine | 0.384mg | 0.322mg | 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:
13.68 g
Fats:
2.47 g
Carbs:
71.13 g
Water:
10.94 g
Other:
1.78 g
| Contains more FatsFats | +128.7% |
| Contains more WaterWater | +41% |
| Contains more OtherOther | +16.3% |
~equal in
Protein
~13.68g
~equal in
Carbs
~71.13g
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
0.454 g
Monounsaturated fat:
Mono. Fat
0.344 g
Polyunsaturated fat:
Poly. Fat
0.978 g
| Contains less Sat. FatSaturated fat | -65.6% |
| Contains more Mono. FatMonounsaturated fat | +116.4% |
| Contains more Poly. FatPolyunsaturated fat | +44.7% |