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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% 0.33% 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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
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 A ~1µg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~6.375mg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~1.8µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Khorasan wheat 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

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

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.