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  6. Wild rice raw vs. Khorasan wheat

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

Wild rice raw vs Khorasan wheat 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
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%
~equal in Calcium ~22mg
~equal in Potassium ~403mg
~equal in Copper ~0.506mg

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% 1.1% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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% 0.6% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin AVitamin A +90%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~6.375mg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~1.8µg

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
15% 2% 71% 11% 2%
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
16% 16% 68%
Saturated Fat: Sat. Fat 0.156 g
Monounsaturated Fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
19% 21% 60%
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
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
87% 11%
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.
Wild rice raw Khorasan wheat
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Khorasan wheat Opinion
Calories 357kcal 337kcal Wild rice raw
Protein 14.73g 14.54g Wild rice raw
Fats 1.08g 2.13g Khorasan wheat
Net carbs 68.7g 59.48g Wild rice raw
Carbs 74.9g 70.58g Wild rice raw
Magnesium 177mg 130mg Wild rice raw
Calcium 21mg 22mg Khorasan wheat
Potassium 427mg 403mg Wild rice raw
Iron 1.96mg 3.77mg Khorasan wheat
Sugar 2.5g 7.84g Wild rice raw
Fiber 6.2g 11.1g Khorasan wheat
Copper 0.524mg 0.506mg Wild rice raw
Zinc 5.96mg 3.68mg Wild rice raw
Starch 52.41g Khorasan wheat
Phosphorus 433mg 364mg Wild rice raw
Sodium 7mg 5mg Khorasan wheat
Vitamin A 19IU 10IU Wild rice raw
Vitamin A 1µg 1µg
Vitamin E 0.82mg 0.61mg Wild rice raw
Manganese 1.329mg 2.735mg Khorasan wheat
Selenium 2.8µg 81.5µg Khorasan wheat
Vitamin B1 0.115mg 0.566mg Khorasan wheat
Vitamin B2 0.262mg 0.184mg Wild rice raw
Vitamin B3 6.733mg 6.375mg Wild rice raw
Vitamin B5 1.074mg 0.949mg Wild rice raw
Vitamin B6 0.391mg 0.259mg Wild rice raw
Vitamin K 1.9µg 1.8µg Wild rice raw
Folate 95µg Wild rice raw
Trans Fat 0.005g Wild rice raw
Choline 35mg 25.8mg Wild rice raw
Saturated Fat 0.156g 0.196g Wild rice raw
Monounsaturated Fat 0.159g 0.213g Khorasan wheat
Polyunsaturated fat 0.676g 0.621g Wild rice raw
Tryptophan 0.179mg 0.13mg Wild rice raw
Threonine 0.469mg 0.442mg Wild rice raw
Isoleucine 0.618mg 0.566mg Wild rice raw
Leucine 1.018mg 1.112mg Khorasan wheat
Lysine 0.629mg 0.416mg Wild rice raw
Methionine 0.438mg 0.251mg Wild rice raw
Phenylalanine 0.721mg 0.772mg Khorasan wheat
Valine 0.858mg 0.687mg Wild rice raw
Histidine 0.384mg 0.379mg Wild rice raw
Fructose 0.11g Khorasan wheat
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Khorasan wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Wild rice raw
35%
Khorasan wheat
Minerals Daily Need Coverage Score
96%
Wild rice raw
150%
Khorasan wheat

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 5.34g)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 0.04g)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Khorasan wheat
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.

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.