Wild rice raw vs. White bread — In-Depth Nutrition Comparison
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What are the differences between wild rice raw and white bread?
- Wild rice raw is higher in phosphorus, zinc, copper, magnesium, manganese, and vitamin B6; however, white bread is richer in selenium, vitamin B1, and iron.
- Wild rice raw's daily need coverage for phosphorus is 48% more.
- White bread contains 8 times less zinc than wild rice raw. Wild rice raw contains 5.96mg of zinc, while white bread contains 0.74mg.
- Wild rice raw has less sodium.
- Wild rice raw has a lower glycemic index (57) than white bread (73).
We used Wild rice, raw and Bread, white, commercially prepared (includes soft bread crumbs) types in this article.
Infographic
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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 | +669.6% |
| Contains more PotassiumPotassium | +238.9% |
| Contains more CopperCopper | +418.8% |
| Contains more ZincZinc | +705.4% |
| Contains more PhosphorusPhosphorus | +341.8% |
| Contains less SodiumSodium | -98.6% |
| Contains more ManganeseManganese | +147.9% |
| Contains more CalciumCalcium | +585.7% |
| Contains more IronIron | +84.2% |
| Contains more SeleniumSelenium | +685.7% |
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 | +272.7% |
| Contains more Vitamin B3Vitamin B3 | +40.9% |
| Contains more Vitamin B5Vitamin B5 | +100.4% |
| Contains more Vitamin B6Vitamin B6 | +349.4% |
| Contains more Vitamin KVitamin K | +850% |
| Contains more CholineCholine | +139.7% |
| Contains more Vitamin B1Vitamin B1 | +363.5% |
| Contains more FolateFolate | +16.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Phosphorus | 433mg | 98mg | 48% |
| Copper | 0.524mg | 0.101mg | 47% |
| Zinc | 5.96mg | 0.74mg | 47% |
| Magnesium | 177mg | 23mg | 37% |
| Vitamin B1 | 0.115mg | 0.533mg | 35% |
| Selenium | 2.8µg | 22µg | 35% |
| Manganese | 1.329mg | 0.536mg | 34% |
| Vitamin B6 | 0.391mg | 0.087mg | 23% |
| Sodium | 7mg | 490mg | 21% |
| Iron | 1.96mg | 3.61mg | 21% |
| Starch | 37.17g | 15% | |
| Fiber | 6.2g | 2.7g | 14% |
| Protein | 14.73g | 8.85g | 12% |
| Vitamin B3 | 6.733mg | 4.78mg | 12% |
| Calcium | 21mg | 144mg | 12% |
| Vitamin B5 | 1.074mg | 0.536mg | 11% |
| Potassium | 427mg | 126mg | 9% |
| Carbs | 74.9g | 49.42g | 8% |
| Polyunsaturated fat | 0.676g | 1.602g | 6% |
| Calories | 357kcal | 266kcal | 5% |
| Folate | 95µg | 111µg | 4% |
| Vitamin E | 0.82mg | 0.22mg | 4% |
| Choline | 35mg | 14.6mg | 4% |
| Fructose | 2.43g | 3% | |
| Fats | 1.08g | 3.33g | 3% |
| Saturated fat | 0.156g | 0.698g | 2% |
| Vitamin K | 1.9µg | 0.2µg | 1% |
| Monounsaturated fat | 0.159g | 0.599g | 1% |
| Vitamin B2 | 0.262mg | 0.243mg | 1% |
| Net carbs | 68.7g | 46.72g | N/A |
| Sugar | 2.5g | 5.67g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Trans fat | 0.027g | N/A | |
| Tryptophan | 0.179mg | 0% | |
| Threonine | 0.469mg | 0% | |
| Isoleucine | 0.618mg | 0% | |
| Leucine | 1.018mg | 0% | |
| Lysine | 0.629mg | 0% | |
| Methionine | 0.438mg | 0% | |
| Phenylalanine | 0.721mg | 0% | |
| Valine | 0.858mg | 0% | |
| Histidine | 0.384mg | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
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:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
| Contains more ProteinProtein | +66.4% |
| Contains more CarbsCarbs | +51.6% |
| Contains more FatsFats | +208.3% |
| Contains more WaterWater | +369.3% |
| Contains more OtherOther | +29.4% |
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
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
| Contains less Sat. FatSaturated fat | -77.7% |
| Contains more Mono. FatMonounsaturated fat | +276.7% |
| Contains more Poly. FatPolyunsaturated fat | +137% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.67 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
37.17 g
Sucrose:
0 g
Glucose:
1.57 g
Fructose:
2.43 g
Lactose:
0 g
Maltose:
1.67 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g