Wild rice raw vs. Khorasan wheat — In-Depth Nutrition Comparison
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What are the main differences between wild rice raw and khorasan wheat?
- Wild rice raw is richer in zinc, magnesium, vitamin B6, phosphorus, and vitamin B2, while khorasan wheat is higher in selenium, manganese, vitamin B1, iron, and fiber.
- Khorasan wheat's daily need coverage for selenium is 143% higher.
- Khorasan wheat has 2 times less zinc than wild rice raw. Wild rice raw has 5.96mg of zinc, while khorasan wheat has 3.68mg.
- Wild rice raw has a higher glycemic index (57) than khorasan wheat (40).
We used Wild rice, raw and Wheat, KAMUT khorasan, uncooked 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 MagnesiumMagnesium | +36.2% |
| Contains more ZincZinc | +62% |
| Contains more PhosphorusPhosphorus | +19% |
| Contains more IronIron | +92.3% |
| Contains less SodiumSodium | -28.6% |
| Contains more ManganeseManganese | +105.8% |
| Contains more SeleniumSelenium | +2810.7% |
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 | +34.4% |
| Contains more Vitamin B2Vitamin B2 | +42.4% |
| Contains more Vitamin B5Vitamin B5 | +13.2% |
| Contains more Vitamin B6Vitamin B6 | +51% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +35.7% |
| Contains more Vitamin B1Vitamin B1 | +392.2% |
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:
14.54 g
Fats:
2.13 g
Carbs:
70.58 g
Water:
11.07 g
Other:
1.68 g
| Contains more FatsFats | +97.2% |
| Contains more WaterWater | +42.7% |
~equal in
Protein
~14.54g
~equal in
Carbs
~70.58g
~equal in
Other
~1.68g
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
0.196 g
Monounsaturated fat:
Mono. Fat
0.213 g
Polyunsaturated fat:
Poly. Fat
0.621 g
| Contains less Sat. FatSaturated fat | -20.4% |
| Contains more Mono. FatMonounsaturated fat | +34% |
~equal in
Polyunsaturated fat
~0.621g
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:
52.41 g
Sucrose:
0.55 g
Glucose:
0.62 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
6.56 g
Galactose:
0 g
| Contains more SucroseSucrose | +21.8% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
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 Sugar |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 2.8µg | 81.5µg | 143% |
| Manganese | 1.329mg | 2.735mg | 61% |
| Vitamin B1 | 0.115mg | 0.566mg | 38% |
| Folate | 95µg | 24% | |
| Iron | 1.96mg | 3.77mg | 23% |
| Starch | 52.41g | 22% | |
| Zinc | 5.96mg | 3.68mg | 21% |
| Fiber | 6.2g | 11.1g | 20% |
| Magnesium | 177mg | 130mg | 11% |
| Vitamin B6 | 0.391mg | 0.259mg | 10% |
| Phosphorus | 433mg | 364mg | 10% |
| Vitamin B2 | 0.262mg | 0.184mg | 6% |
| Vitamin B5 | 1.074mg | 0.949mg | 3% |
| Choline | 35mg | 25.8mg | 2% |
| Vitamin B3 | 6.733mg | 6.375mg | 2% |
| Copper | 0.524mg | 0.506mg | 2% |
| Fats | 1.08g | 2.13g | 2% |
| Calories | 357kcal | 337kcal | 1% |
| Vitamin E | 0.82mg | 0.61mg | 1% |
| Potassium | 427mg | 403mg | 1% |
| Carbs | 74.9g | 70.58g | 1% |
| Protein | 14.73g | 14.54g | 0% |
| Net carbs | 68.7g | 59.48g | N/A |
| Calcium | 21mg | 22mg | 0% |
| Sugar | 2.5g | 7.84g | N/A |
| Sodium | 7mg | 5mg | 0% |
| Vitamin A | 1µg | 1µg | 0% |
| Vitamin K | 1.9µg | 1.8µg | 0% |
| Trans fat | 0.005g | N/A | |
| Saturated fat | 0.156g | 0.196g | 0% |
| Monounsaturated fat | 0.159g | 0.213g | 0% |
| Polyunsaturated fat | 0.676g | 0.621g | 0% |
| Tryptophan | 0.179mg | 0.13mg | 0% |
| Threonine | 0.469mg | 0.442mg | 0% |
| Isoleucine | 0.618mg | 0.566mg | 0% |
| Leucine | 1.018mg | 1.112mg | 0% |
| Lysine | 0.629mg | 0.416mg | 0% |
| Methionine | 0.438mg | 0.251mg | 0% |
| Phenylalanine | 0.721mg | 0.772mg | 0% |
| Valine | 0.858mg | 0.687mg | 0% |
| Histidine | 0.384mg | 0.379mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - ALA | 0.048g | N/A |
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%
35%
Minerals Daily Need Coverage Score
96%
150%
Comparison summary
Which food is lower in Sugar?
Wild rice raw is lower in Sugar (difference - 5.34g)
Which food is lower in Saturated fat?
Wild rice raw is lower in Saturated fat (difference - 0.04g)
Which food is richer in vitamins?
Wild rice raw is relatively richer in vitamins
Which food contains less Sodium?
Khorasan wheat contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Khorasan wheat is lower in glycemic index (difference - 17)
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.