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  6. Wild rice vs. Wheat Bread

Wild rice vs. Wheat Bread — In-Depth Nutrition Comparison

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The main differences between wild rice and wheat Bread

  • Wheat Bread is richer than wild rice in selenium, manganese, iron, vitamin B1, vitamin B3, vitamin B2, calcium, phosphorus, and folate.
  • Daily need coverage for selenium for wheat Bread is 59% higher.
  • Wild rice contains less sodium.

Food types used in this article are Wild rice, cooked and Bread, wheat, toasted.

Infographic

Wild rice vs Wheat Bread 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +84.4%
Contains more CalciumCalcium +5400%
Contains more PotassiumPotassium +120.8%
Contains more IronIron +581.7%
Contains more CopperCopper +63.6%
Contains more PhosphorusPhosphorus +129.3%
Contains more ManganeseManganese +388.3%
Contains more SeleniumSelenium +4075%
~equal in Zinc ~1.47mg

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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +744.2%
Contains more Vitamin B2Vitamin B2 +339.1%
Contains more Vitamin B3Vitamin B3 +385.6%
Contains more Vitamin B5Vitamin B5 +196.1%
Contains more Vitamin B6Vitamin B6 +13.3%
Contains more Vitamin KVitamin K +1040%
Contains more FolateFolate +230.8%
Contains more CholineCholine +116.7%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.24mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice Wheat Bread DV% diff.
Selenium 0.8µg 33.4µg 59%
Manganese 0.282mg 1.377mg 48%
Iron 0.6mg 4.09mg 44%
Vitamin B1 0.052mg 0.439mg 32%
Vitamin B3 1.287mg 6.25mg 31%
Sodium 3mg 601mg 26%
Vitamin B2 0.087mg 0.382mg 23%
Protein 3.99g 12.96g 18%
Calcium 3mg 165mg 16%
Phosphorus 82mg 188mg 15%
Folate 26µg 86µg 15%
Fiber 1.8g 4.7g 12%
Calories 101kcal 313kcal 11%
Carbs 21.34g 55.77g 11%
Polyunsaturated fat 0.213g 1.72g 10%
Copper 0.121mg 0.198mg 9%
Magnesium 32mg 59mg 6%
Vitamin B5 0.154mg 0.456mg 6%
Fats 0.34g 4.27g 6%
Saturated fat 0.049g 0.989g 4%
Vitamin K 0.5µg 5.7µg 4%
Potassium 101mg 223mg 4%
Monounsaturated fat 0.05g 1.019g 2%
Choline 10.2mg 22.1mg 2%
Zinc 1.34mg 1.47mg 1%
Vitamin B6 0.135mg 0.153mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 19.54g 51.07g N/A
Sugar 0.73g 6.42g N/A
Vitamin E 0.24mg 0.24mg 0%
Tryptophan 0.049mg 0.092mg 0%
Threonine 0.127mg 0.299mg 0%
Isoleucine 0.167mg 0.258mg 0%
Leucine 0.276mg 0.461mg 0%
Lysine 0.17mg 0.215mg 0%
Methionine 0.119mg 0.105mg 0%
Phenylalanine 0.195mg 0.315mg 0%
Valine 0.232mg 0.31mg 0%
Histidine 0.104mg 0.15mg 0%
Fructose 0.2g 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +205.1%
Contains more ProteinProtein +224.8%
Contains more FatsFats +1155.9%
Contains more CarbsCarbs +161.3%
Contains more OtherOther +592.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -95%
Contains more Mono. FatMonounsaturated fat +1938%
Contains more Poly. FatPolyunsaturated fat +707.5%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients
  2. Wheat 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.