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Wild rice vs Bread - In-Depth Nutrition Comparison

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Summary of differences between Wild rice and Bread

  • Wild rice has more Zinc, Copper, Phosphorus, Magnesium, and Vitamin B6, however Bread is higher in Selenium, Vitamin B1, Iron, and Calcium.
  • Bread covers your daily need of Selenium 56% more than Wild rice.
  • Wild rice has 4 times more Zinc than Bread. While Wild rice has 5.96mg of Zinc, Bread has only 1.47mg.
  • Wild rice has less Sodium.

These are the specific foods used in this comparison Wild rice, raw and Bread, wheat, toasted.

Infographic

Wild rice vs Bread 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +200%
Contains more Phosphorus +130.3%
Contains more Potassium +91.5%
Contains less Sodium -98.8%
Contains more Zinc +305.4%
Contains more Copper +164.6%
Contains more Calcium +685.7%
Contains more Iron +108.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Contains more Magnesium +200%
Contains more Phosphorus +130.3%
Contains more Potassium +91.5%
Contains less Sodium -98.8%
Contains more Zinc +305.4%
Contains more Copper +164.6%
Contains more Calcium +685.7%
Contains more Iron +108.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Bread
Contains more Vitamin A +∞%
Contains more Vitamin E +241.7%
Contains more Vitamin B5 +135.5%
Contains more Vitamin B6 +155.6%
Contains more Folate +10.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +281.7%
Contains more Vitamin B2 +45.8%
Contains more Vitamin K +200%
Equal in Vitamin B3 - 6.25
Equal in Folate - 86
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin A +∞%
Contains more Vitamin E +241.7%
Contains more Vitamin B5 +135.5%
Contains more Vitamin B6 +155.6%
Contains more Folate +10.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +281.7%
Contains more Vitamin B2 +45.8%
Contains more Vitamin K +200%
Equal in Vitamin B3 - 6.25
Equal in Folate - 86

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wild rice Bread
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wild rice Bread Opinion
Net carbs 68.7g 51.07g Wild rice
Protein 14.73g 12.96g Wild rice
Fats 1.08g 4.27g Bread
Carbs 74.9g 55.77g Wild rice
Calories 357kcal 313kcal Wild rice
Starch g g
Fructose g g
Sugar 2.5g 6.42g Wild rice
Fiber 6.2g 4.7g Wild rice
Calcium 21mg 165mg Bread
Iron 1.96mg 4.09mg Bread
Magnesium 177mg 59mg Wild rice
Phosphorus 433mg 188mg Wild rice
Potassium 427mg 223mg Wild rice
Sodium 7mg 601mg Wild rice
Zinc 5.96mg 1.47mg Wild rice
Copper 0.524mg 0.198mg Wild rice
Vitamin A 19IU 0IU Wild rice
Vitamin E 0.82mg 0.24mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.2mg Bread
Vitamin B1 0.115mg 0.439mg Bread
Vitamin B2 0.262mg 0.382mg Bread
Vitamin B3 6.733mg 6.25mg Wild rice
Vitamin B5 1.074mg 0.456mg Wild rice
Vitamin B6 0.391mg 0.153mg Wild rice
Folate 95µg 86µg Wild rice
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 5.7µg Bread
Tryptophan 0.179mg 0.092mg Wild rice
Threonine 0.469mg 0.299mg Wild rice
Isoleucine 0.618mg 0.258mg Wild rice
Leucine 1.018mg 0.461mg Wild rice
Lysine 0.629mg 0.215mg Wild rice
Methionine 0.438mg 0.105mg Wild rice
Phenylalanine 0.721mg 0.315mg Wild rice
Valine 0.858mg 0.31mg Wild rice
Histidine 0.384mg 0.15mg Wild rice
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.156g 0.989g Wild rice
Monounsaturated Fat 0.159g 1.019g Bread
Polyunsaturated fat 0.676g 1.72g Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Wild rice
38
Bread
Mineral Summary Score
96
Wild rice
66
Bread

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
88%
Wild rice
78%
Bread
Carbohydrates
75%
Wild rice
56%
Bread
Fats
5%
Wild rice
20%
Bread

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 3.92g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 594mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.833g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 3)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.