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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 for 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 has a lower glycemic index (57) than flour (72).

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% 0.33% 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

All nutrients comparison - raw data values

Nutrient Wild rice raw Flour DV% diff.
Selenium 2.8µg 33.9µg 57%
Vitamin B1 0.115mg 0.785mg 56%
Zinc 5.96mg 0.7mg 48%
Phosphorus 433mg 108mg 46%
Copper 0.524mg 0.144mg 42%
Magnesium 177mg 22mg 37%
Iron 1.96mg 4.64mg 34%
Manganese 1.329mg 0.682mg 28%
Vitamin B6 0.391mg 0.044mg 27%
Folate 95µg 183µg 22%
Vitamin B2 0.262mg 0.494mg 18%
Fiber 6.2g 2.7g 14%
Vitamin B5 1.074mg 0.438mg 13%
Potassium 427mg 107mg 9%
Protein 14.73g 10.33g 9%
Vitamin B3 6.733mg 5.904mg 5%
Vitamin E 0.82mg 0.06mg 5%
Choline 35mg 10.4mg 4%
Polyunsaturated fat 0.676g 0.413g 2%
Vitamin K 1.9µg 0.3µg 1%
Calcium 21mg 15mg 1%
Calories 357kcal 364kcal 0%
Fats 1.08g 0.98g 0%
Carbs 74.9g 76.31g 0%
Net carbs 68.7g 73.61g N/A
Sugar 2.5g 0.27g N/A
Sodium 7mg 2mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.156g 0.155g 0%
Monounsaturated fat 0.159g 0.087g 0%
Tryptophan 0.179mg 0.127mg 0%
Threonine 0.469mg 0.281mg 0%
Isoleucine 0.618mg 0.357mg 0%
Leucine 1.018mg 0.71mg 0%
Lysine 0.629mg 0.228mg 0%
Methionine 0.438mg 0.183mg 0%
Phenylalanine 0.721mg 0.52mg 0%
Valine 0.858mg 0.415mg 0%
Histidine 0.384mg 0.23mg 0%

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

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.