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  6. Wild rice raw vs. Flour

Wild rice raw vs. Flour — In-Depth Nutrition Comparison

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How are Wild rice raw and Flour different?

  • Wild rice raw is higher in Zinc, Phosphorus, Copper, Magnesium, Manganese, and Vitamin B6, however, Flour is richer in Selenium, Vitamin B1, Iron, and Folate.
  • Daily need coverage for Selenium from Flour is 57% higher.
  • Wild rice raw contains 9 times more Vitamin B6 than Flour. While Wild rice raw contains 0.391mg of Vitamin B6, Flour contains only 0.044mg.

Wild rice, raw and Wheat flour, white, all-purpose, enriched, bleached are the varieties used in this article.

Infographic

Wild rice raw vs Flour 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%
Flour
Flour
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +704.5%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +299.1%
Contains more CopperCopper +263.9%
Contains more ZincZinc +751.4%
Contains more PhosphorusPhosphorus +300.9%
Contains more ManganeseManganese +94.9%
Contains more IronIron +136.7%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +1110.7%

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.
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%
Flour
Flour
3
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1266.7%
Contains more Vitamin B3Vitamin B3 +14%
Contains more Vitamin B5Vitamin B5 +145.2%
Contains more Vitamin B6Vitamin B6 +788.6%
Contains more Vitamin KVitamin K +533.3%
Contains more CholineCholine +236.5%
Contains more Vitamin B1Vitamin B1 +582.6%
Contains more Vitamin B2Vitamin B2 +88.5%
Contains more FolateFolate +92.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +42.6%
Contains more OtherOther +232.6%
Contains more WaterWater +53.6%
~equal in Fats ~0.98g
~equal in Carbs ~76.31g

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
Flour
Flour
1
24% 13% 63%
Saturated Fat: Sat. Fat 0.155 g
Monounsaturated Fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated Fat +82.8%
Contains more Poly. FatPolyunsaturated fat +63.7%
~equal in Saturated Fat ~0.155g

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 Flour
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Flour Opinion
Calories 357kcal 364kcal Flour
Protein 14.73g 10.33g Wild rice raw
Fats 1.08g 0.98g Wild rice raw
Net carbs 68.7g 73.61g Flour
Carbs 74.9g 76.31g Flour
Magnesium 177mg 22mg Wild rice raw
Calcium 21mg 15mg Wild rice raw
Potassium 427mg 107mg Wild rice raw
Iron 1.96mg 4.64mg Flour
Sugar 2.5g 0.27g Flour
Fiber 6.2g 2.7g Wild rice raw
Copper 0.524mg 0.144mg Wild rice raw
Zinc 5.96mg 0.7mg Wild rice raw
Phosphorus 433mg 108mg Wild rice raw
Sodium 7mg 2mg Flour
Vitamin A 19IU 0IU Wild rice raw
Vitamin A 1µg 0µg Wild rice raw
Vitamin E 0.82mg 0.06mg Wild rice raw
Manganese 1.329mg 0.682mg Wild rice raw
Selenium 2.8µg 33.9µg Flour
Vitamin B1 0.115mg 0.785mg Flour
Vitamin B2 0.262mg 0.494mg Flour
Vitamin B3 6.733mg 5.904mg Wild rice raw
Vitamin B5 1.074mg 0.438mg Wild rice raw
Vitamin B6 0.391mg 0.044mg Wild rice raw
Vitamin K 1.9µg 0.3µg Wild rice raw
Folate 95µg 183µg Flour
Choline 35mg 10.4mg Wild rice raw
Saturated Fat 0.156g 0.155g Flour
Monounsaturated Fat 0.159g 0.087g Wild rice raw
Polyunsaturated fat 0.676g 0.413g Wild rice raw
Tryptophan 0.179mg 0.127mg Wild rice raw
Threonine 0.469mg 0.281mg Wild rice raw
Isoleucine 0.618mg 0.357mg Wild rice raw
Leucine 1.018mg 0.71mg Wild rice raw
Lysine 0.629mg 0.228mg Wild rice raw
Methionine 0.438mg 0.183mg Wild rice raw
Phenylalanine 0.721mg 0.52mg Wild rice raw
Valine 0.858mg 0.415mg Wild rice raw
Histidine 0.384mg 0.23mg Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Flour
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
46%
Flour
Minerals Daily Need Coverage Score
96%
Wild rice raw
59%
Flour

Comparison summary

Which food is lower in glycemic index?
Wild rice raw
Wild rice raw is lower in glycemic index (difference - 15)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $1)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.001g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.