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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 from 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.
Wild rice
Wild rice
1
:
9
Wheat Bread
Wheat Bread
Contains less Sodium -99.5%
Contains more Calcium +5400%
Contains more Iron +581.7%
Contains more Magnesium +84.4%
Contains more Phosphorus +129.3%
Contains more Potassium +120.8%
Contains more Copper +63.6%
Contains more Manganese +388.3%
Contains more Selenium +4075%
Equal in Zinc - 1.47
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains less Sodium -99.5%
Contains more Calcium +5400%
Contains more Iron +581.7%
Contains more Magnesium +84.4%
Contains more Phosphorus +129.3%
Contains more Potassium +120.8%
Contains more Copper +63.6%
Contains more Manganese +388.3%
Contains more Selenium +4075%
Equal in Zinc - 1.47

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.
Wild rice
Wild rice
1
:
8
Wheat Bread
Wheat Bread
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +744.2%
Contains more Vitamin B2 +339.1%
Contains more Vitamin B3 +385.6%
Contains more Vitamin B5 +196.1%
Contains more Vitamin B6 +13.3%
Contains more Folate +230.8%
Contains more Vitamin K +1040%
Equal in Vitamin E - 0.24
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Wheat Bread
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 C +∞%
Contains more Vitamin B1 +744.2%
Contains more Vitamin B2 +339.1%
Contains more Vitamin B3 +385.6%
Contains more Vitamin B5 +196.1%
Contains more Vitamin B6 +13.3%
Contains more Folate +230.8%
Contains more Vitamin K +1040%
Equal in Vitamin E - 0.24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
1
:
4
Wheat Bread
Wheat Bread
Contains more Water +205.1%
Contains more Protein +224.8%
Contains more Fats +1155.9%
Contains more Carbs +161.3%
Contains more Other +592.5%
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Wheat Bread
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 Water +205.1%
Contains more Protein +224.8%
Contains more Fats +1155.9%
Contains more Carbs +161.3%
Contains more Other +592.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice
Wild rice
1
:
2
Wheat Bread
Wheat Bread
Contains less Saturated Fat -95%
Contains more Monounsaturated Fat +1938%
Contains more Polyunsaturated fat +707.5%
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains less Saturated Fat -95%
Contains more Monounsaturated Fat +1938%
Contains more Polyunsaturated fat +707.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice Wheat Bread
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Wheat Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
10%
Wild rice
38%
Wheat Bread
Minerals Daily Need Coverage Score
21%
Wild rice
89%
Wheat Bread

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 5.69g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 598mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.94g)
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 is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.