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.
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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 | +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.
| 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% |
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:
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
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
0.155 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.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
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%
46%
Minerals Daily Need Coverage Score
96%
59%
Comparison summary
Which food is lower in glycemic index?
Wild rice raw is lower in glycemic index (difference - 15)
Which food is cheaper?
Wild rice raw is cheaper (difference - $1)
Which food is richer in minerals?
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Flour contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Flour is lower in Saturated fat (difference - 0.001g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)