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Wild rice vs Cereal - In-Depth Nutrition Comparison

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What are the main differences between Wild rice and Cereal?

  • Wild rice is richer in Phosphorus, Copper, and Magnesium, while Cereal is higher in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, and Vitamin C.
  • Cereal's daily need coverage for Vitamin B1 is 514% higher.
  • Cereal has 9 times less Magnesium than Wild rice. Wild rice has 177mg of Magnesium, while Cereal has 19mg.

We used Wild rice, raw and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) types in this comparison.

Infographic

Wild rice vs Cereal 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 Calcium +110%
Contains more Magnesium +831.6%
Contains more Phosphorus +462.3%
Contains more Potassium +306.7%
Contains less Sodium -99.1%
Contains more Copper +282.5%
Contains more Iron +1637.8%
Contains more Zinc +27.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Contains more Calcium +110%
Contains more Magnesium +831.6%
Contains more Phosphorus +462.3%
Contains more Potassium +306.7%
Contains less Sodium -99.1%
Contains more Copper +282.5%
Contains more Iron +1637.8%
Contains more Zinc +27.5%

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
:
6
Cereal
Contains more Vitamin E +925%
Contains more Vitamin B5 +375.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +14594.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +5367.8%
Contains more Vitamin B2 +1377.1%
Contains more Vitamin B3 +339.9%
Contains more Vitamin B6 +1430.9%
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 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Contains more Vitamin E +925%
Contains more Vitamin B5 +375.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +14594.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +5367.8%
Contains more Vitamin B2 +1377.1%
Contains more Vitamin B3 +339.9%
Contains more Vitamin B6 +1430.9%

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 Cereal
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wild rice Cereal Opinion
Net carbs 68.7g 85.45g Cereal
Protein 14.73g 6.06g Wild rice
Fats 1.08g 1.08g
Carbs 74.9g 86.85g Cereal
Calories 357kcal 378kcal Cereal
Starch g g
Fructose g 0.26g Cereal
Sugar 2.5g 10.35g Wild rice
Fiber 6.2g 1.4g Wild rice
Calcium 21mg 10mg Wild rice
Iron 1.96mg 34.06mg Cereal
Magnesium 177mg 19mg Wild rice
Phosphorus 433mg 77mg Wild rice
Potassium 427mg 105mg Wild rice
Sodium 7mg 795mg Wild rice
Zinc 5.96mg 7.6mg Cereal
Copper 0.524mg 0.137mg Wild rice
Vitamin A 19IU 2792IU Cereal
Vitamin E 0.82mg 0.08mg Wild rice
Vitamin D 0IU IU Wild rice
Vitamin D 0µg µg Wild rice
Vitamin C 0mg 38.5mg Cereal
Vitamin B1 0.115mg 6.288mg Cereal
Vitamin B2 0.262mg 3.87mg Cereal
Vitamin B3 6.733mg 29.62mg Cereal
Vitamin B5 1.074mg 0.226mg Wild rice
Vitamin B6 0.391mg 5.986mg Cereal
Folate 95µg µg Wild rice
Vitamin B12 0µg µg Wild rice
Vitamin K 1.9µg 0µg Wild rice
Tryptophan 0.179mg 0.066mg Wild rice
Threonine 0.469mg 0.241mg Wild rice
Isoleucine 0.618mg 0.26mg Wild rice
Leucine 1.018mg 0.767mg Wild rice
Lysine 0.629mg 0.113mg Wild rice
Methionine 0.438mg 0.13mg Wild rice
Phenylalanine 0.721mg 0.365mg Wild rice
Valine 0.858mg 0.344mg Wild rice
Histidine 0.384mg 0.162mg Wild rice
Cholesterol 0mg mg Cereal
Trans Fat g g
Saturated Fat 0.156g 0.26g Wild rice
Monounsaturated Fat 0.159g 0.204g Cereal
Polyunsaturated fat 0.676g 0.354g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Cereal
Low Fats diet Equal
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
393
Cereal
Mineral Summary Score
96
Wild rice
212
Cereal

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
36%
Cereal
Carbohydrates
75%
Wild rice
87%
Cereal
Fats
5%
Wild rice
5%
Cereal

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 7.85g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 788mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.104g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 12)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

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.